Hey Cheer Fitters!
It’s Natalie, one of your CheerFit Ambassadors, and I want to give you guys some info and insight about try out prep and making sure you guys are strong, healthy, and feeling great leading in to try out season!
Are the stereotypes true?
Now everyone has a different definition for what they feel is their best physical shape and that’s the way it should be! Unfortunately in cheerleading there are some heavy stereotypes as far as what a cheerleader “should” look like. Those stereotypes couldn’t be further from our truth. As a high school cheerleading coach I know that in order for a cheer team to be successful you need athletes of all shapes and sizes. There is definitely no “one size fits all” body type for a cheerleader!
Tip #1:
Some of the most important things you need leading into a try out is strength, endurance, and confidence. You need to be what your version of “best shape” and strength is which may be different than someone else trying out for the team. Focus on things you can do for yourself to become a better athlete and what works best for your body. Part of that may just simply be getting the right outfit that makes you feel comfortable and beautiful. Soffe is a cheerleading apparel brand that has been around for many years. They truly understand what we need as athletes’ to look and feel our best when trying out, practicing a routine, or just working out. You will exude the confidence, which will give you that extra push at try outs, if you’re wearing something you love and feel comfortable!
Tip #2:
Cheerleaders are most successful and have an easier time learning new skills for tryouts if they have been training extra in the off season. I advise athletes trying out for my team to be conditioning anywhere from 3-5 times a week as well as attending a tumbling class. This sport can be very dangerous if those involved have not properly prepared their bodies. Another thing to remember is to not neglect to STRETCH! Flexibility is a huge component involved in all aspects of cheerleading. I try to stretch and sit in all three splits every day for two minutes as well as working on bridges for back flexibility! You can even do this while watching TV.
Here is a quick and powerful work out that I enjoy doing. You can do this just about anywhere and can also add weights in! Do each exercise for 45 seconds then rest for 15 seconds. You can also challenge yourself by repeating the entire circuit after a two- three minute break
Sample Workout:
Jumping Jacks
Crunches
Jumping Jacks
Russian Twists
Jumping Jacks with alternating jab between
Squats
Jumping Jacks with alternating kick between
Lunges
Sumo Squat Jumps
Plank
Jumping Lunges
Push-ups
Low Pulsing Squats
Triceps Push-ups
Jumping Jacks
Tip #3:
Another great way for cheerleaders to stay in shape is to take dance classes at a local studio. Not only is this fun and different, it will also prep your body for the dance portion of a try out! This is one of my favorite ways to stay in shape!
Tip #4
Aside from making sure you are physically preparing your bodies, you also need to make sure you are nourishing it with healthy food to continue to build on your hard work. What you consume will make a huge difference in how you feel and what results you will see from your work outs. Two things I keep in mind when it comes to eating healthy are preparation and prioritizing.
Preparation is key to long term success. What I have found works best for me is meal prepping a week’s worth of meals for my husband and I. It sounds like a lot of work but once you get the hang of it, you will find it gives you so much added time and not to mention you always have healthy, home cooked meals and snacks ready and waiting. You can prep all the food one day, like cutting up all the vegetables, making sure you have all the right ingredients, marinating whatever meat you are using, etc. and the following day cook it all!
Priority is just as important as being prepared. If you do not make this a priority in part of your fitness goals you are only doing a portion of the work. Your body needs the right fuel to achieve what you are working for.
I make sure my bag is fully stocked before leaving the house in the morning for work, practice, etc. I use a product called 6PackBags to keep my food stored and chilled.
You could also use any insulated lunch bag with ice packs, just make sure it is big enough. This is what a typical day looks like for me:
Sample Meal Plan:
Breakfast: Protein shake (Chocolate protein powder, teaspoon of all natural peanut butter, frozen blueberries, half a banana, spinach, flaxseed, and unsweetened chocolate almond milk) Be conscious of what you’re adding into a shake so they do not become too high in sugar or calories.
Snack: Lactose free yogurt (I can’t have dairy) or Regular yogurt with a hand full of granola.
Lunch: Ground turkey with sautéed peppers and onions, spinach, and rice. Be mindful of portion sizes. Your vegetable and protein portion should be larger than your grains/carbs portion.
Snack: Apple with peanut butter (all natural)
Dinner: Chili
Snack: Carrots and hummus, or if I need something sweet, grapes with cool whip!
I also drink lots and lots of water all day. It keeps you hydrated from your work outs and it also has a long list of benefits including improving your skin!
I hope all this will help you feel a little more prepared as to how to start prepping for try outs and becoming an overall better, stronger, and healthier cheerleader! Good Luck!
Stay FIT,
Your Ambassador Natalie
Natalie
Natalie was a 7 season varsity cheerleader in high school as well as a competitive dancer since the age of 3. She then went on to become an NFL Cheerleader for the Buffalo Bills where she was awarded Rookie of the Year honors and was named a Co Captain in her second season. After retiring from the Jill’s, she moved back to her home town to become the head cheerleading coach for Maine Endwell High School and fitness enthusiast. In three years as coach of her team, they have won back to back STAC Championships as well as winning the Co-Ed State title this winter.