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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

Thursday, August 10, 2023

US Sports Dance & Cheer: Cheerleading Try-out Tips featuring Coach Brandy Corcoran

 

Cheerleading Try-out Tips featuring Coach Brandy Corcoran

by sportvideos
Cheerleading Try-out Tips featuring Coach Brandy Corcoran

Description

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....


The Coach

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!

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Tuesday, July 12, 2022

US Sports Training Camp Presented by CoachTube - GYMNASTICS NUTRITION: 7 RECOMMENDATIONS FOR SUCCESS

 

  • By Rusty Gregory
  •  


    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.

    null

    This article is written by Rusty Gregory of Forte Fitness. Rusty is an Austin personal trainer with 25 years of experience after earning his Masters degree in Kinesiology from the University of Michigan. Rusty also serves as a highly valued consultant to Austin basketball trainer (and Coachtube.com co-owner) Chris Corbett. He is a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA) as well as a Certified Wellness Coach. Rusty is also the author of the following books: Self-Care Reform & Living Wheat Free For Dummies.

    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.

    Checkout All Of Our Gymnastics Courses Only 1 Click Away

    Friday, July 23, 2021

    GYMNASTICS NUTRITION: 7 RECOMMENDATIONS FOR SUCCESS and the US High School Sports Show


    GYMNASTICS NUTRITION: 7 RECOMMENDATIONS FOR SUCCESS


    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.



    Get in The Game With Coachtube

    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.

    null

    This article is written by Rusty Gregory of Forte Fitness. Rusty is a an Austin personal trainer with 25 years of experience after earning his Masters degree in Kinesiology from the University of Michigan. Rusty also serves as a highly valued consultant to Austin basketball trainer (and Coachtube.com co-owner) Chris Corbett. He is a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA) as well as a Certified Wellness Coach. Rusty is also the author of the following books: Self-Care Reform & Living Wheat Free For Dummies.

    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.

    Checkout All Of Our Gymnastics Courses Only 1 Click Away


    Saturday, March 6, 2021

    Ava Dal Pra - Varsity College Dance Team Combine Recruitment Video (2021/2022) and Cheerleading Sideline Dances featuring Coach Linda Rae Chappell

    Attention Coaches and Recruiters:

    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

    by sportvideos
    Cheerleading Sideline Dances featuring Coach Linda Rae Chappell

    Description

    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.....

    The Coach

    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


    Monday, February 22, 2021

    US High School Cheer Featuring: Elena Phan's Rutgers Cheer 21-22 Recruitment Video and Cheerleading for Children

     





    Cheerleading for Children featuring Coach Jason Mitchell

    by sportvideos
    Cheerleading for Children featuring Coach Jason Mitchell

    Description

    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......

    Thursday, July 23, 2020

    Mikayla Smith Ohio State Cheer Tryout Video 2020-2021 Presented on US Sports Net by Game Planner Pro!

    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.




    Dance And Cheer Resources From CoachTube!

    Fundamentals of Cheerleading

    by NY Cheer All Stars

    Fundamentals of Cheerleading

    Description

    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........


    Beginning Cheerleading featuring Coach Brandy Corcoran

    by Sportvideos
    Beginning Cheerleading featuring Coach Brandy Corcoran

    Description

    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

    by Sportvideos
    Cheerleading Tips and Techniques featuring Coach Audra Scofield

    Description

    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...............

    Tuesday, May 26, 2020

    Taylor Davie (Dance & Cheer) Recruitment Video Presented on US Sports Net By Game Planner Pro.

    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.


    GamePlannerPro 

    Presented on US Sports Net by Game Planner Pro!
    Enter Code USSports to save 10% off the annual subscription.  For Football Coaches, By Football Coaches Learn More...

    Send as a gift!

    Advanced Cheerleading featuring Coach Brandy Corcoran and OJ Williams

    by Sportvideos
    https://shareasale.com/r.cfm?b=717392&u=1164047&m=58751&urllink=coachtube%2Ecom%2Fcourse%2Fgymnastics%2Fadvanced%2Dcheerleading%2Dfeaturing%2Dcoach%2Dbrandy%2Dcorcoran%2Dand%2Doj%2Dwilliams%2F2603919&afftrack=

    Description

    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.

    The Coach

    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.

    Monday, April 6, 2020

    Marc Myron College recruitment video: dance and cheer and Want To Be A Cheerleader? Dominate With Perfect Diet & Training! Presented on US Sports Net by Game Planner Pro

    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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    Presented on US Sports Net by Game Planner Pro!
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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......