Showing posts with label cheerleading scholarship gymnastics cheerleading scholarship tumbler flyer setter scholarships for cheer dance and cheer coaching programs. Show all posts
Showing posts with label cheerleading scholarship gymnastics cheerleading scholarship tumbler flyer setter scholarships for cheer dance and cheer coaching programs. Show all posts
Experience the complete cheerleading
try-out process with University of Oklahoma head coach, Brandy Corcoran.
In this informative program, the OU Cheerleaders provide a step-by-step
demonstration of the essential keys to a successful try-out
performance. You will learn how to prepare: what counts most on score
sheets, specifics about jumps, tumbling, and motion techniques; as well
as tips on your appearance, memory, and voice/projection. Do not miss
out on this opportunity to get ahead of the competition and make the
cheerleading team! Learn more about this course....
Brandy
Corcoran has been coaching cheerleading for several years. She has
coached at every level of the sport, from beginners to elite athletes.
Brandy has worked for the National Cheerleaders Association and has
coached many National Champions and All-American athletes. She coached
the University of Central Oklahoma's cheer squad, leading them to
back-to-back titles at the National Cheerleaders Association national
competition. Brandy was also the cheerleading coach at the University of
Oklahoma from 2002-2008. Currently, Brandy serves as the coach and
spirit coordinator for Oklahoma City University. Learn more about this course today!
Countless athletes approach their diet with an “I can eat whatever I want to because I workout” attitude and adherence to gymnastics nutrition principles is no different. The biggest problem with this recklessness is it’s nearly impossible to eat right just by chance. The other side of the coin presents the opposite approach, “I must avoid weight gain at all costs.” This reaction to the fear of weight gain totally dismisses the nutritional importance of food and can create a whole host of other physical, psychological and emotional problems. Neither is optimal for becoming your best or your health.
Where body fat composition plays an important role in an athlete’s level of success in most sports, it is critical for gymnasts because of the favorable strength to body weight ratio needed to compete. Maximizing lean body mass while keeping body fat composition to a minimum can be quite a challenge. A scientific plan of attack trumps a “just wing-it” attitude in your pursuit of optimal gymnastics nutrition. I see many Austin gymnastics programs that put the gymnast first and others that put results in front of the young gymnastics student. The following recommendations are a starting point to reaching your peak performance as it relates to nutrition and gymnastics.
Hire a sports nutritionist to optimize your dietary intake for gymnastics.
A sports nutritionist is just as important to your level of success as the coach you hire to train you. Having a dietary plan mapped out for you is recommended in order to meet your specific athletic and health needs. A well-designed, written out individualistic approach will consider your workout schedule: frequency, intensity, length of workout and workout recovery; your “game day” plan; as well as, the gymnastic events in which you compete. These important details will affect the calorie count and composition that your nutritionist with prescribed. Follow it closely. This delicate balance of fueling your body for the anaerobic competition that gymnastics requires, but not to the point of storing body fat, will strongly influence the outcome of your individual performance.
Steer clear of eating disorders that gymnasts can potentially fall into.
Anorexia, bulimia and excessive dieting are serious concerns in young gymnastic athletes. Some estimate that as many as half of all young gymnasts suffer from an eating disorder. If you suspect this is a problem, consult your healthcare provider as soon as possible. Treatment for severe cases may require hospitalization. Nutritional counseling, psychotherapy, antidepressant drugs, as well as other treatments are typically used in less severe cases. Your physician, sports nutritionist and/or sports psychologist will help get matters under control so that you can become the athlete you are training so hard to become.
Minimize or eliminate sugar.
Calories are at a premium, you have to make each one work for you, not against you. Although carbohydrates are needed to fuel the explosive anaerobic needs of any event in gymnastics, they should come from nutrient-dense, real foods such as fruits, vegetables and tubers. Sugar-containing foods lead to energy crashes, a non-hunger satisfying effect, stored calories in fat cells, non-alcoholic fatty liver disease, insulin resistance, an inflammatory response in your body, and more. None of these consequences are conducive to performing at the highest level possible, let alone good health. So, make each calorie count as usable fuel in the near future, not something you accumulate in fat cells for later use.
Don’t eat processed foods.
With the availability, cost, tastiness and convenience of processed foods leading to greater consumption by kids, the risk of nutrient deficiencies increases. Processed foods are full of unhealthy fats and high fructose corn syrup and are destined to leave you feeling lethargic, sick and fat. They also contain artificial ingredients which have been linked to Alzheimer’s disease, cancer, allergies, and more. So, consuming food with a long list of ingredients, more than 5 or 6, on the label is not in your best interest from a health or athletic performance standpoint. Anything less than optimal gymnastics nutrition & dietary intake will create a decrease in athletic performance. So, power your training up with whole, nutrient-dense, real foods, not foods that are made in a lab.
Stay hydrated as a cornerstone of gymnastics nutrition.
Everyone knows that hydration is not only good for your health and staving off hunger pains, but it is also essential for performing your best at practice and in competition because of body temperature regulation. Once you feel the thirst sensation, you are already slightly dehydrated and certain physiological factors will be conceded affecting your performance. Meeting your hydration needs at this point can be a real challenge given you are still working out or in a competition. This is why pre-practice /competition hydration is critical; so you don’t fall behind. As dehydration increases so do the symptoms. At first you may see a slight drop off of performance, then muscle cramps, heat exhaustion and heat stroke, even death in extreme cases. Staying hydrated is REAL important.
Take supplements if needed.
Follow the directions of a sports nutritionist if it’s recommend that you take supplements. Not only will the nutritionist know your dietary needs, they will also know which supplements are safe for you to take. Additionally, some supplements may be more convenient at certain times than an actual meal so having a greater understanding of what will be most beneficial to you is essential. Ideally, meeting all of your nutritional needs through your diet is best. This is because the nutrition in your food will be more readily absorbed by your body. Nutrients in food act synergistic-ally with one another to complete the beneficiary effects of food and meet the needs of the human body. However, with the additional nutritional requirements of a gymnast, supplements may be added to make up for any nutritional differences.
Eat a post gymnastics workout meal.
Intense workouts diminish muscle glycogen (stored carbohydrates in the muscle, blood and liver) our primary fuel source and create micro-damage to the muscle tissue. Gymnastics nutrition can focus on the rebuilding and repairing of this muscles tissue that we actually get stronger and gain more muscular endurance. Nutrient timing isn’t only important in executing your event to your highest ability, it is extremely important in replenishing glycogen stores, increasing protein production and slowing protein breakdown post-workout to speed recovery and improve muscle efficiency. The quicker we get replenishment to these areas of need, the sooner we “heal” the damaged muscle and slow the muscle breakdown caused by the workout. This will have a positive effect on your performance if you consume a carbohydrate and protein food source 1-2 hours following your intense workout. Light workouts may not need a post-workout meal or drink. A nutritionist will be better able to advise you on this given the intensity of your workouts and the composition of the rest of your diet.
Note: The content in this article should not be used for medical advice, diagnosis or treatment. Consult with your healthcare provider about your specific health needs as you optimize your gymnastics nutrition plan.
Countless athletes approach their diet with an “I can eat whatever I want to because I workout” attitude and adherence to gymnastics nutrition principles is no different. The biggest problem with this recklessness is it’s nearly impossible to eat right just by chance. The other side of the coin presents the opposite approach, “I must avoid weight gain at all costs.” This reaction to the fear of weight gain totally dismisses the nutritional importance of food and can create a whole host of other physical, psychological and emotional problems. Neither is optimal for becoming your best or your health.
Where body fat composition plays an important role in an athlete’s level of success in most sports, it is critical for gymnasts because of the favorable strength to body weight ratio needed to compete. Maximizing lean body mass while keeping body fat composition to a minimum can be quite a challenge. A scientific plan of attack trumps a “just wing-it” attitude in your pursuit of optimal gymnastics nutrition. I see many Austin gymnastics programs that put the gymnast first and others that put results in front of the young gymnastics student. The following recommendations are a starting point to reaching your peak performance as it relates to nutrition and gymnastics.
Hire a sports nutritionist to optimize your dietary intake for gymnastics.
A sports nutritionist is just as important to your level of success as the coach you hire to train you. Having a dietary plan mapped out for you is recommended in order to meet your specific athletic and health needs. A well-designed, written out individualistic approach will consider your workout schedule: frequency, intensity, length of workout and workout recovery; your “game day” plan; as well as, the gymnastic events in which you compete. These important details will affect the calorie count and composition that your nutritionist with prescribed. Follow it closely. This delicate balance of fueling your body for the anaerobic competition that gymnastics requires, but not to the point of storing body fat, will strongly influence the outcome of your individual performance.
Steer clear of eating disorders that gymnasts can potentially fall into.
Anorexia, bulimia and excessive dieting are serious concerns in young gymnastic athletes. Some estimate that as many as half of all young gymnasts suffer from an eating disorder. If you suspect this is a problem, consult your healthcare provider as soon as possible. Treatment for severe cases may require hospitalization. Nutritional counseling, psychotherapy, antidepressant drugs, as well as other treatments are typically used in less severe cases. Your physician, sports nutritionist and/or sports psychologist will help get matters under control so that you can become the athlete you are training so hard to become.
Minimize or eliminate sugar.
Calories are at a premium, you have to make each one work for you, not against you. Although carbohydrates are needed to fuel the explosive anaerobic needs of any event in gymnastics, they should come from nutrient-dense, real foods such as fruits, vegetables and tubers. Sugar-containing foods lead to energy crashes, a non-hunger satisfying effect, stored calories in fat cells, non-alcoholic fatty liver disease, insulin resistance, an inflammatory response in your body, and more. None of these consequences are conducive to performing at the highest level possible, let alone good health. So, make each calorie count as usable fuel in the near future, not something you accumulate in fat cells for later use.
Don’t eat processed foods.
With the availability, cost, tastiness and convenience of processed foods leading to greater consumption by kids, the risk of nutrient deficiencies increases. Processed foods are full of unhealthy fats and high fructose corn syrup and are destined to leave you feeling lethargic, sick and fat. They also contain artificial ingredients which have been linked to Alzheimer’s disease, cancer, allergies, and more. So, consuming food with a long list of ingredients, more than 5 or 6, on the label is not in your best interest from a health or athletic performance standpoint. Anything less than optimal gymnastics nutrition & dietary intake will create a decrease in athletic performance. So, power your training up with whole, nutrient-dense, real foods, not foods that are made in a lab.
Stay hydrated as a cornerstone of gymnastics nutrition.
Everyone knows that hydration is not only good for your health and staving off hunger pains, but it is also essential for performing your best at practice and in competition because of body temperature regulation. Once you feel the thirst sensation, you are already slightly dehydrated and certain physiological factors will be conceded affecting your performance. Meeting your hydration needs at this point can be a real challenge given you are still working out or in a competition. This is why pre-practice /competition hydration is critical; so you don’t fall behind. As dehydration increases so do the symptoms. At first you may see a slight drop off of performance, then muscle cramps, heat exhaustion and heat stroke, even death in extreme cases. Staying hydrated is REAL important.
Take supplements if needed.
Follow the directions of a sports nutritionist if it’s recommend that you take supplements. Not only will the nutritionist know your dietary needs, they will also know which supplements are safe for you to take. Additionally, some supplements may be more convenient at certain times than an actual meal so having a greater understanding of what will be most beneficial to you is essential. Ideally, meeting all of your nutritional needs through your diet is best. This is because the nutrition in your food will be more readily absorbed by your body. Nutrients in food act synergistic-ally with one another to complete the beneficiary effects of food and meet the needs of the human body. However, with the additional nutritional requirements of a gymnast, supplements may be added to make up for any nutritional differences.
Eat a post gymnastics workout meal.
Intense workouts diminish muscle glycogen (stored carbohydrates in the muscle, blood and liver) our primary fuel source and create micro-damage to the muscle tissue. Gymnastics nutrition can focus on the rebuilding and repairing of this muscles tissue that we actually get stronger and gain more muscular endurance. Nutrient timing isn’t only important in executing your event to your highest ability, it is extremely important in replenishing glycogen stores, increasing protein production and slowing protein breakdown post-workout to speed recovery and improve muscle efficiency. The quicker we get replenishment to these areas of need, the sooner we “heal” the damaged muscle and slow the muscle breakdown caused by the workout. This will have a positive effect on your performance if you consume a carbohydrate and protein food source 1-2 hours following your intense workout. Light workouts may not need a post-workout meal or drink. A nutritionist will be better able to advise you on this given the intensity of your workouts and the composition of the rest of your diet.
Note: The content in this article should not be used for medical advice, diagnosis or treatment. Consult with your healthcare provider about your specific health needs as you optimize your gymnastics nutrition plan.
Please use the contact information provided on the video to contact this student-athlete. US Sports Network has little to no contact with any of the student-athletes profiled on this site.
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Cheerleading Sideline Dances featuring Coach Linda Rae Chappell
Coach Linda Rae Chappell and the William Jewell College Spirit Team demonstrate several new dances to inspire your squad! The program features seven original 8-count dances. The program teaches and performs each dance to counts so you can plug in your favorites music. Each dance is shown from the front and back to make learning easier and more enjoyable. A great video to help get your season started! Book this course.....
Linda Rae Chappell has been coaching amateur and professional cheerleaders and coaches for more than 30 years. She currently owns Spiritworks Cheerleading and Dance, LLC, where she directs summer camps and coaching workshops throughout the mid-west. A published author, college instructor, and NFHS service award winner. Linda has inspired, mentored and energized literally thousands and thousands of people throughout her career. Book this course
Cheerleading is a great sport for children and can provide them with a variety of life-long benefits. In this exciting program, coach Jason Mitchell teaches young cheerleaders the essential skills needed to excel. Among the topics covered are: warm ups, motion techniques, cheers and chants, jumps, stunts, tumbling, stretching and flexibility. Several cheers are demonstrated from the front, side and back views to make it easy to practice alone or with friends. This video is an excellent resource for young cheerleaders, parents and coaches. Book this course.......
The Coach
Jason Mitchell was the co-owner of the Arizona Heat Elite Training Center in Mesa Arizona. He was a cheerleader for 16 years and a Cheer Coach for over 20 years. Jason worked for the National Cheerleaders Association for ten years as a professional cheerleader, teaching camps across the country and in Japan. He has choreographed and trained many nationally-ranked teams at all levels junior high, high school, collegiate and all-stars throughout the years. Book this course......
Coaches and Recruiters: Please refer to the contact information on this video to contact this student-athlete US Sports Net has little to no contact with any of the student-athletes profiled.
Do you have what it takes to make the varsity cheer team? This course does!
Perfect
for beginners, as well as those with a basic knowledge of cheerleading
moves and motions, these training videos teach the fundamental routines,
jumps, and tumbles that every young cheerleader needs to know.
Each
skill set is broken down thematically, to make sure your cheerleaders
develop good habits and proper form for every move. Packed with tips,
Fundamentals of Cheerleading is the perfect “How To” that will take
young cheerleaders to the next level. Learn more........
This program has everything you need to be
successful in cheerleading, whether as a cheerleader or coach.
University of Oklahoma Coach Brandy Corcoran and the Sooner cheerleaders
cover every aspect of beginning cheerleading, including: cheer basics,
cheers and chants, stunt basics, jump basics, conditioning and
exercises, and much more! A must have resource for anyone interested in
becoming successful at the beginning level of cheerleading. Learn more.......
Cheerleading Tips and Techniques featuring Coach Audra Scofield
Are you ready to learn numerous
cheerleading tips and techniques? This comprehensive 65-minute program
has everything you need to succeed in cheerleading, be it as a
cheerleader or coach. University of Texas at San Antonio Coach Audra
Scofield and the Roadrunner cheerleaders cover every aspect of
cheerleading, including: all-girl stunts, coed stunts, jumps, sideline
dances, tumbling, motions and sideline cheers. This video is a must have
resource for coaches and cheerleaders striving to reach their full
potential! 65 minutes. Learn more...............
Attention Coaches and Recruiters: Please refer to the contact information on this student-athlete's video for contact information. US Sports Network has little to no direct contact with the student-athletes profiled.
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Enter Code USSports to save 10% off the annual subscription.
For Football Coaches, By Football Coaches Learn More...
Learn the essential elements that are
necessary to cheer at the advanced level. University of Oklahoma Coach
Brandy Corcoran and the Sooner Cheerleaders cover several aspects of
advanced cheerleading including: baskets, partner stunts, pyramids and
tumbling. This video is a must-have resource for anyone wanting to be
involved in cheerleading at the elite level. 32 minutes.
University
of Oklahoma cheerleading coach Brandy Corcoran has been coaching
cheerleading for over 16 years. She has coached at every level of the
sport, from beginners to elite athletes. Brandy has worked for the
National Cheerleaders Association for the past 15 years. She has coached
many National Champions and All-American athletes.
Here’s my college recruitment video:) showing stunts, partner stunts, standing tumbling and running tumbling and jumps also. Coaches and recruiters. Contact Marc @ CaptainU.com . Search Marc Myron
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Want To Be A Cheerleader? Dominate With Perfect Diet and Training!
What
can you do to be ready for cheerleading ... especially if you are
practicing every day? Here's a meal plan and training routine that you
can use to be ready for a comprehensive practice. Try it soon!
Let's Get Loud! Training To Cheer!
Admittedly, I was never on the cheerleading squad in high school.
When you've been playing piano since you were 3-years old, and you have a
strange talent to be able to play any song you hear on just about any
instrument, you find that the marching band calls your name much
stronger than the cheerleading team. But as I stood in the stands, playing glories to the Walton Raider
(and also sneaking magazines and snacks into the bandstand in the bell
of my saxophone), I always admired the team of perfectly synchronized
girls jumping, flipping and dancing in front of me. I'll be the first to
say it. Cheerleading IS a sport. And, like any sport, to try out for, make and succeed on the cheerleading team, one needs to train for it! So, let's go! One mistake I think a lot of girls make when they want to get into
cheerleading is purposely not nourishing themselves in order to look
thin and tiny in the cheerleading uniform. First of all, no matter who you are, no matter where your muscles
are, you are going to look great in a cheerleading uniform. The large
white shoes naturally slim the legs, the mid-length skirt shapes the
butt, and the cut on the shirt brings emphasis to ... "the female zone."
So no matter who you are, YOU WILL LOOK GOOD in a cheerleading uniform. Second, not every girl on the squad can be the "fly" (the girl who
gets thrown in the air by the other girls). Most of the girls need to do
the throwing and the catching. And if you want to throw A WHOLE PERSON
you better be strong and well nourished. Third, I will vouch from experience that "not eating" will do one
thing for you-it will make you flabby! Sooner or later you will give in
to food, and when you do, your metabolism is going to be so slowed by
not eating that you will have to go through an entire refeeding process
just to retrain it. And you don't have time for that, because you've got
to train and be ready to support your team. So do something for your
team—and support yourself!
And finally, if you've ever looked at some of the strongest, fittest
and most gymnastic athletes (for example, just watch a few minutes of
Olympic gymnastics or track and field), you will see that they are not
emaciated. They are healthy and muscular. And you need to be, too.
Nutrition
OK, with that rant over, what can you do, nutritionally, to be ready
for cheerleading? I am going to make the assumption here that you are
going to be practicing every weekday after school. Here's a sample of what you could do on a daily basis to be ready for a comprehensive post-school practice. Breakfast:
1/2 cup oatmeal
1/2 cup cottage cheese, low fat
1/2 banana
1 tbsp peanut butter
Lots of water and maybe a plain coffee with a little low-fat milk
Mid Morning Snack:
2 fat free string cheeses
An apple or a slice of Ezekiel bread
Lunch:
Sandwich made from 2 slices Ezekiel bread with 4-6 oz. chicken a few slices of avocado and non-fat condiments of your choice
Carrots, broccoli, and other assorted veggies
Non-fat dressing (Walden Farms is a good choice)
A fruit of your choice or a sample size cliff bar
Before Practice:
PowerBar or other nutrition bar with about 30g carbs and 10-20g protein
After Practice:
8-16 oz. Gatorade
A few slices of low-sodium turkey (to tide you over until dinner)
Dinner With The Parents:
1 sweet potato
4-6 oz. of chicken
1 oz. of almonds
A giant serving of cooked broccoli
Glass of milk
Before Bed:
1 Greek yogurt (6 oz) with 1 tbsp peanut butter mixed in
Does it seem like a ton of food? Yes. But you are going to be burning
a lot of calories at practice, so it's best to get them in from clean
sources. The main thing to remember is that at every major meal you want
to have a source of complex carbohydrate. Before and after your
workout, you want to have some more simple carbohydrates, and the sort
that will sit well on your stomach. You want to have a little protein at every meal, as well. Also, make
sure to get at least 2 servings of fruits in a day, as they provide a
lot of antioxidants to keep your immunity strong. Finally, as a woman, you need to have several servings of dairy in your diet every day; calcium
not only promotes already healthy bones, but studies have shown that it
also supports women who want to maintain a healthy weight!
Training
Now, practice isn't going to start for a few weeks, so what can you
do until then in order to prepare for tryouts? That's right. You can be
training. You are going to need to train three difference aspects of
your body: your strength, your flexibility, and your endurance.
Endurance
Let's start with the easiest one. Since you will be out there
cheering for several hours, you are going to need to have the physical
capacity to keep going the whole time. So you need to be sure to do some
endurance training frequently. Running, elliptical trainer, bike, Stairmaster, any of these will do,
but the best choice for you is going to be something that mimics the
"ups and downs" of a football game. If you have access to a gym, or if
you have a DVD player and a large room, put on a Tae Bo or cardio
kickboxing DVD. I guarantee you'll get your heart rate up, and you'll
have a great time doing it. One way to test your fitness for cheerleading is to do what we
runners called "the talk test." You don't want to be so out of breath
that you can't say a short sentence. If you are at that point, you are
either training too hard, or you need to improve your overall endurance
before you try to push yourself to that upper limit. Remember: one of the main parts of cheering is the part where you GET
LOUD! So you've got to teach your body to be able to speak even while
you are working out. Trust me: if you train your body to breathe, when it comes time to
perform, you will continue breathing. And speaking. And cheering! Back
to the cardiovascular exercise: if you can get in this more intense
cardiovascular training 3-5 times per week, and on the other 2-4 days,
if you can go for a nice brisk walk, you'll be good to go! I should probably add that if you know your cheerleading routines,
doing them for cardio would be perfectly acceptable. Just be sure that
your heart rate is elevated, but not overworking, and you'll find that
practice literally makes perfect!
Flexibility
Secondly, you need to work on your flexibility. Cheerleaders are
constantly doing splits, flips, etc. The best time to stretch, in my
opinion, is after you do cardiovascular exercise. Your muscles are warm,
and you need to stretch anyway. I highly recommend yoga as a form of stretching for two reasons.
First, the yoga poses have been practiced for centuries and have been
proven to promote flexibility and second, it gives you a set program to
follow. And when you have a set program to follow, you are not going to
skimp out. Yes, it will take time to perfect, but with practice, you'll soon be
bending like Gumby on a hot August day. If you have access to a gym or a
yoga studio, going to a class can be a great way to learn more poses
and to have your flexibility critiqued by someone who will help you
extend it. Having more flexibility will not only make you more gymnastic, but it
will also protect you from injury. Your muscles will be more supple and
able to bend with you as you cheer. Make sure to keep your stretches
just before the point of pain; you don't want to hurt yourself just
getting prepared.
Weight Training
Thirdly, and this is what you are expecting, you've got to get
strong. I would recommend lifting 3 times per week. When you start
practice, you should probably continue to lift two times per week.
You'll be doing lifting at practice (of people in this case) so you
don't need to lift at home as much. Also, the volume of your lifts, once you are in season, should be
reduced. Depending on how demanding your practices are, you will have to
decide in the reduction for yourself. I found, as a runner, that out of season I would usually do three
sets of my lifts three times a week, but in season I would just do each
lift for one set, with the exception of isometric (body weight)
exercises, which I would do two or three times. Because I was working
out so much, I didn't want to hinder my athletic performance by
overtraining. For Cheerleading, you will want to focus on the upper body strength,
so I would do 2 days of upper work and one day of lower. Be sure to rest
adequately, but not extensively, between sets. You want to feel strong
enough to do your next set, but still a little tired from your last one. Here's an example of what I'd do.
Day 1
Warm Up:
Warm up with sit-ups, walking lunges, step-ups, and glute raises on the floor...........keep reading......
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