fbpx
5 Reasons Your Cheerleader is Not Hitting Their Stunts

5 Reasons Your Cheerleader is Not Hitting Their Stunts

by | Nov 8, 2018 | Blog, Parents Corner

We know your cheerleader has all the passion and heart in the world, and there is nothing worse than seeing your daughter/son give it 110%, but still not hitting that stunt. Instead of cringing at every competition, we’ve got the tips and tools to help you help them!

Now, a few reasons your cheerleaders are not hitting their stunts are:

  1. Lack of core strength
  2. Poor body control
  3. Weak stunt group
  4. Not strengthening the right muscles
  5. Poor general awareness of the body during skills

BUT here is how to help!

1. LACK OF CORE STRENGTH

Your core is the most fundamental body part o to strengthen for all cheerleaders yet it is the easiest one to get wrong. Many people do not know this, but your core is not just your abs…your core is your entire trunk area: back, front, and sides. It’s the entire region between your shoulders and hips.

Crunches do not give you core strength, CORE exercises do!

2. POOR BODY CONTROL

In order for your cheerleader stick those stunts and have proper body control, she needs a strong core! Again your core is EVERYTHING! Here is an exercise fav’! It’s a bit of a challenge, but oh so worth it! Give it a try, start off 1-5 reps and then build up to 10 reps x 2 rounds! Get ready for TOTAL body control!

<iframe width="560" height="315" src="https://www.youtube.com/embed/j7_yS28VQeE" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>

3. PART OF A WEAKER STUNT GROUP

I know, sometimes your cheerleader is rocking it, but her stunt group is not. Instead of getting frustrated, help her help her stunt group with CHEERFIT exercises that they can do together! Empower her group to do some of our favorite cheer workouts to help build upper body strength, endurance, and body control. By doing this together they will inspire each other, motivate each other, and HIT THOSE STUNTS! Here are our fav’ total body exercises.

4. NOT STRENGTHENING THE RIGHT MUSCLES

Cheerleading is very different than any other sport! Your child is not throwing a basketball, they are throwing a person, defying gravity, tumbling in the air, and pushing their bodies to the limits! Cheerleading today is NOT what it used to be and we need to condition our bodies to keep up at this level!

Instead of wasting time trying to figure out exercises, book a 1-on-1 COACHING CALL with fitness expert Danielle Donovan! Together on this call, you discuss your cheerleaders goals, challenges, questions and Danielle will provide you with customized advice and an actionable plan specific to YOUR cheerleader!

CHECK IT OUT

5. POOR GENERAL AWARENESS OF BODY DURING SKILLS

I promise fitness is your answer! Cheerleaders need fitness to build confidence, core strength and advance their skills. The stronger and more aware your cheerleader is of their body, the more controlled their stunts will be! Focus on core strengthening exercises and your cheerleader will be able to fix any shaky stunt, lock out in single leg stunts, and hit ZERO!

Let us know your favorite tip and how this goes!

As you can see, yo do not need to nor should you be stretching every day for hours at a time. Yes, I said it! What I want you guys to do is STRENGTHEN the muscles instead. So swap out 2 or your stretching days this week with this CHEERFIT workout and let me know how it goes! And if you want, even more, we’ve got tons of flexibility workouts and confidence boosting tips waiting for ya in the CHEERFIT Club !!

And there you have it, my top 3 exercises… to help your cheerleader advance FLEXIBILITY & CONFIDENCE in 3,2,1…GO! Let me know your favorite tip, and share your confidence boosting tips in the comments below!

<script type='text/javascript' async='true' src='https://app.ontraport.com/js/ontraport/opt_assets/drivers/opf.js' data-opf-uid='p2c149140f27' data-opf-params='borderColor=#fff&borderSize=0px&embed=true&formHeight=182&formWidth=100%&popPosition=mc&instance=n1743729162'></script>

DANIELLE DONOVAN

is the go-to fitness expert for the cheerleading industry and founder of CHEERFIT (www.cheerfittraining.com). Danielle holds national fitness certifications through the American Council on Exercise and specializes in sports conditioning, youth fitness, and group fitness as it pertains specifically to cheerleaders. Danielle has been featured on NBC,Inside Cheerleading Magazine, FITNESS Magazine, Livestrong, Yahoo Beauty, NY Post, American Cheerleader Magazine and more. Through fitness, Danielle focuses on helping cheerleaders build the confidence, strength, and flexibility they need to reach their goals and prevent injury.

The 6 Secrets to a Strong Core & Cheer Abs

The 6 Secrets to a Strong Core & Cheer Abs

by | Nov 2, 2018 | Blog, Cheer tips, Parents Corner

Are you ready for my ultimate cheer fitness tip??

TIP #1: LESS IS MORE!

That’s right, this insider secret will save your cheerleader so much time! No more wasting precious time doing crunch after crunch after crunch! Say it with us, less IS more!

To sculpt those cheer abs and strengthen your core, do each exercise for ONLY 10 reps! I want you to go super S-L-O-W through each exercise. I promise, less is more and by going slowly through each movement you will feel those muscles working and get in an insanely better workout!

TIP #2: DO CORE EXERCISES – NOT CRUNCHES

Instead of doing crunch after crunch (which only works your upper abdominals) you want to instead focus on CORE STRENGTHENING exercises that work your entire abdominal area.

This will help your cheerleader gain body control, strength, and stability.

TIP #3: OUR FAVORITE CORE EXERCISE

<iframe width="560" height="315" src="https://www.youtube.com/embed/QyiXAvsOpYQ" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>

OBLIQUE TWISTS

Why this exercise is awesome: it works it ALL – core, obliques, body control, balance, and stability!

TIP #4: ANOTHER FAVORITE CORE EXERCISE

<iframe width="560" height="315" src="https://www.youtube.com/embed/4kIyoXqBN54" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>

LEG LIFTS

Why this exercise is awesome: This exercise again works your entire core and gives your cheerleader the strength she needs to build a strong core ..aka the foundation of every cheer skill!

TIP #5: THE GOLDEN RULE

Your core comes first!!! If you want to build strength in ANYTHING, you NEED to focus on your core strength! Parents, we suggest doing these exercises with your cheerleader to help inspire them, and hey you’ll get in a great workout too! Say it with us, win- WIN!

TIP #6: SWITCH IT UP

You want to be switching up your workout routine and incorporating different core exercises so that your athlete does not hit a plateau and nor get bored.

Need some help coming up with new workouts and exercise plans each week?

Join us to become a CHEERFIT Ambassador!

As an Ambassador you and your cheerleader will get access to hundreds of cheer workouts, fit tips, motivation, have a community to encourage you along the way AND get in on special perks like meet-ups, giveaways, media features and more!

As an Ambassador you and your cheerleader will get access to hundreds of cheer workouts, fit tips, motivation, have a community to encourage you along the way AND get in on special perks like meet-ups, giveaways, media features and more!

LEARN MORE

And there you have it, The 6 Secrets to a Strong Core & Cheer Abs in 3,2,1…GO! Let me know your favorite tip, and share your fitness tips in the comments below!

<script type='text/javascript' async='true' src='https://app.ontraport.com/js/ontraport/opt_assets/drivers/opf.js' data-opf-uid='p2c149140f27' data-opf-params='borderColor=#fff&borderSize=0px&embed=true&formHeight=182&formWidth=100%&popPosition=mc&instance=n1743729162'></script>

DANIELLE DONOVAN

is the go-to fitness expert for the cheerleading industry and founder of CHEERFIT (www.cheerfittraining.com). Danielle holds national fitness certifications through the American Council on Exercise and specializes in sports conditioning, youth fitness, and group fitness as it pertains specifically to cheerleaders. Danielle has been featured on NBC,Inside Cheerleading Magazine, FITNESS Magazine, Livestrong, Yahoo Beauty, NY Post, American Cheerleader Magazine and more. Through fitness, Danielle focuses on helping cheerleaders build the confidence, strength, and flexibility they need to reach their goals and prevent injury.

3 Tips to Advance Flexibility & Rock Confidence with CHEERFIT

3 Tips to Advance Flexibility & Rock Confidence with CHEERFIT

by | Nov 1, 2018 | Blog, Fit tips, Parents Corner

Hey from CHEERFIT! My name is Danielle! I am the fitness expert for cheerleaders and I’ve got 3 tips to help you advance flexibility, rock confidence, and have the most amazing cheer season ever! Ready for it….

TIP #1: MINDSET IS EVERYTHING

Say it with us, “I can and I will”! With the right mindset, anything is possible! Write down your goals, tell yourself you CAN, and repeat your goals (to yourself or out loud) every night before you go to sleep. If you believe it you will ACHIEVE it! #cheerfitstrong

TIP #2: FITNESS BUILDS STRENGTH, STRENGTH BUILDS CONFIDENCE

Here at CHEERFIT, we are all about helping you reach your goals and stay motivated through fitness! Today, I am sharing my favorite CHEERFIT Workout that will help you improve flexibility and rock confidence all season long! Complete each exercise for 3 rounds and share your workout pics on Insta @cheerfittraining

TIP #3: SURROUND YOURSELF WITH PEOPLE THAT LIFT YOU UP

If you surround yourself with people that encourage you, support you, lift you up, and cheer you on..you will be UNSTOPPABLE! Remember, we rise by lifting others up! Next time at you’re at practice, simply smile to the teammate across from you. Tell them you’ve noticed their hard work and let them know how amazing they are!  You’ll both feel amazing! Need a tribe to lift you up? We’d love to invite you to join us and become a CHEERFIT Ambassador! You’ll be instantly welcomed into the CHEERFIT fam’ and get access to the community, hundreds of cheer workouts, motivation, fit tips and more! www.cheerfittraining.com/join

And there you have it, my top 3 exercises… to help your cheerleader Advance FLEXIBILITY & Rock CONFIDENCE in 3,2,1…GO! Let me know your favorite tip, and share your confidence boosting tips in the comments below!

DANIELLE DONOVAN

is the go-to fitness expert for the cheerleading industry and founder of CHEERFIT (www.cheerfittraining.com). Danielle holds national fitness certifications through the American Council on Exercise and specializes in sports conditioning, youth fitness, and group fitness as it pertains specifically to cheerleaders. Danielle has been featured on NBC,Inside Cheerleading Magazine, FITNESS Magazine, Livestrong, Yahoo Beauty, NY Post, American Cheerleader Magazine and more. Through fitness, Danielle focuses on helping cheerleaders build the confidence, strength, and flexibility they need to reach their goals and prevent injury.

How to make Confidence your Super Power

How to make Confidence your Super Power

by | Sep 21, 2018 | Blog, Cheer tips, Fit tips, free, Parents Corner

Self confidence is a super power. Once you start believing in yourself, magic starts happening.”Confidence plays a huge role in all aspects of cheerleading. I have always believed that cheerleading is 25% physical and 75% mental. Here are some tips I have to help you stay confident.

PRACTICE BEFORE PRACTICE

As many of you know, I have been battling a mental block for about two years and still am today. Just like in everyday life, we have good and bad practices as cheerleaders. It is so easy for me to get in my head after just one skill goes wrong. One of the things my coach tells me is that you physically cannot forget how to do a skill in a day or even a week. The first time is always the hardest, get it out of the way and you will be fine! One thing that helps me is coming in early to throw a few passes before practice. This gives me time to warm myself up slowly and get my nerves out.

STOP COMPARING

One of the top tips I can give you is to stop comparing yourself to others. Everyone learns at a different pace. It is easy to get discouraged when you see your teammates working on a harder skill than you. You have to remember that a team is like a puzzle. Everyone has different strengths and brings something special to the team!

STAY POSITIVE

Positivity is key! I am my biggest critic in everything I do. This can be a little bit of a problem when it comes to cheer. Not every skill you throw is going to be perfect and that is ok. Part of the learning process as an athlete is making mistakes. You cannot let the fear of failure hold you back. Take a deep breath inhale confidence, exhale doubt and go for it! Chances are you don’t give yourself enough credit, the only one holding you back is you.

Ever since I became a CHEERFIT ambassador, the support from Danielle and my CHEERFIT family has been endless! Connecting with athletes that are going through the same thing that I am has been so helpful to me. Just knowing that you are not alone on this journey and that other cheerleaders have experienced the same thing and come out stronger is so amazing! One of the biggest lessons I have learned through my years of cheerleading is that confidence fuels dreams. Once you believe in yourself and your skills, anything is possible!

Ready to make this season the best, most confident yet? Join us and become part of the CHEERFIT Family!

BELLE FABIAN

I am sixteen years old and live in Charlotte, North Carolina. I am going on my seventh year as a competitive cheerleader and cheer at Cheer Extreme Charlotte.

Learn how to advance flexibility and rock confidence

Learn how to advance flexibility and rock confidence

by | Sep 16, 2018 | Blog, Fit tips, free, Parents Corner

Hey moms is there anything more frustrating than watching your daughter stretch F-O-R-E-V-E-R, and not seeing those results??? Hmm, no too much right?

Don’t worry, I am here to help!

We all know stretching is important, which is why for many of us, it is the go-to thing to do to advance your flexibility. But what if I told you stretching isn’t the only answer?!?! I know, you must think I am crazy, but hear me out. While, yes stretching is very important, it’s not the only way to advance your flexibility!!

Although you should be stretching..you do not need to be stretching every day for hours (or what feels like hours) at a time.

Here at CHEERFIT, we focus on STRENGTHENING the muscles your cheerleader needs to advance flexibility. Strengthening the muscles you need to improve flexibility will in turn help increase your cheerleader’s range of motion, allowing her to advance FLEXIBILITY, confidence, and prevent injury! A win, win, win across the board!

So let’s get to it! As the fitness expert for cheerleaders, I’ve got a bunch of exercises for you that will help your cheerleader strengthen their hamstrings, lower back, and hip flexors – the key areas that are worked when stretching. And I bet these are things you guys have never tried before. So instead of stretching, and stretching, and stretching..give these CHEERFIT exercises a try. 

Hello CHEERFIT!

<iframe width="560" height="315" src="https://www.youtube.com/embed/OYTHbn0iko4" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>

LOWER BACK FLEXIBILITY – Superman V-Up

This exercise will not only focus on improving your cheerleaders lower back, which helps increase flexibility, but also work on core strength and body control. All musts for flying with confidence!  Go for 10 reps x 2 rounds, and do 2-3 times a week.

<iframe width="560" height="315" src="https://www.youtube.com/embed/hYa3fQJaVbI" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>

HAMSTRING FLEXIBILITY – Single Leg Deadlift

Spoiler alert, this exercise is a MUST for any cheerleader! It focuses a majority on hamstrings, which again you NEED to strengthen to improve flexibility and increase range of motion, but also works technique, lower back, core and body control. To make the most of this exercise you need to make sure your cheerleader has proper form, so be sure to watch this video a few times with them and watch them as they do it to make sure they have the right form.

<iframe width="560" height="315" src="https://www.youtube.com/embed/yHWpilgysB0" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>

HIP FLEXOR FLEXIBILITY – Straddle Leg Lifts

If your cheerleader wants to increase their flexibility for stunting, tumbling or jumping..instead of sitting in splits and straddles forever, do this exercise! Another major area you want to focus on STRENGTHENING are your hip flexors! To increase flexibility your hip flexors need to be strong enough ..this will increase your range of motion AND improve flexibility!

As you can see, yo do not need to nor should you be stretching every day for hours at a time. Yes, I said it! What I want you guys to do is STRENGTHEN the muscles instead. So swap out 2 or your stretching days this week with this CHEERFIT workout and let me know how it goes! And if you want, even more, we’ve got tons of flexibility workouts and confidence boosting tips waiting for ya in the CHEERFIT Club !!

And there you have it, my top 3 exercises… to help your cheerleader advance FLEXIBILITY & CONFIDENCE in 3,2,1…GO! Let me know your favorite tip, and share your confidence boosting tips in the comments below!

<script type='text/javascript' async='true' src='https://app.ontraport.com/js/ontraport/opt_assets/drivers/opf.js' data-opf-uid='p2c149140f27' data-opf-params='borderColor=#fff&borderSize=0px&embed=true&formHeight=182&formWidth=100%&popPosition=mc&instance=n1743729162'></script>

DANIELLE DONOVAN

is the go-to fitness expert for the cheerleading industry and founder of CHEERFIT (www.cheerfittraining.com). Danielle holds national fitness certifications through the American Council on Exercise and specializes in sports conditioning, youth fitness, and group fitness as it pertains specifically to cheerleaders. Danielle has been featured on NBC,Inside Cheerleading Magazine, FITNESS Magazine, Livestrong, Yahoo Beauty, NY Post, American Cheerleader Magazine and more. Through fitness, Danielle focuses on helping cheerleaders build the confidence, strength, and flexibility they need to reach their goals and prevent injury.

How to Deal with being Pulled from Jumps, Tumbling, Stunt Sequence, etc.

How to Deal with being Pulled from Jumps, Tumbling, Stunt Sequence, etc.

by | Sep 14, 2018 | Blog, Fit tips, Parents Corner

Your child has spent weeks working on choreography. They are super proud of their positions. One day he/she is pulled from a section and they are totally bummed about it. What can you do as a parent? What should they do as an athlete?

Here are a 3 tips to help you get through what seems like such a traumatic experience.

1. UNDERSTAND THE PROCESS

There are so many different elements that coaches and choreographers review and analyze when making formations. Understand choreographers and coaches consider height, previous position on the mat, stunt group strengths, and overall team benefits. Try to remember the movement is for the advantage of the team as a unit. Not all changes are punishment or due to lack of skill. If you understand the process, you will have no problem accepting the change.

2. TURN INTO A POSITIVE

Not all changes are punishment or due to lack of skill. Remember that cheerleading is a team sport; moves are made to benefit the team. Look at the change as positively affecting the entire team, not as a negative for you as an individual. As a parent you can find positives to help your athlete deal as well. My oldest daughter was moved to the back row for the dance section of a, routine. Of course, she took that as she wasn’t dancing well. It took me letting her know that the row in front of her was on the floor while she was up showing excitement and dancing full-out. Find a positive to boost your athlete.

3. TAKE TIME TO WORK ON SKILLS

Ask the coaches where extra work may be needed; not necessarily to gain the spot back, but to progress in skill to become a better cheerleader. Sign up for private lessons. Private lessons are a great way to get individual help. They also help increase confidence. Having one on one time can help an athlete gain a better understanding of what is required to improve in a specific skill.  Practice outside of team practice. Don’t wait until the team practice to work on skills. Team practice is usually already planned out by the coach. The athlete most likely wont even get a chance to work on an individual problem area. Take critique and apply. I always tell my athletes to not just say ok to the coach’s critique, but to apply it as well. You are sure to get positive results when you listen and adhere to feedback given to you.

<script type='text/javascript' async='true' src='https://app.ontraport.com/js/ontraport/opt_assets/drivers/opf.js' data-opf-uid='p2c149140f27' data-opf-params='borderColor=#fff&borderSize=0px&embed=true&formHeight=182&formWidth=100%&popPosition=mc&instance=n1743729162'></script>

COACH KELLI MARIN

Is owner and head coach Spirit Enhancers All Stars located in Portsmouth Va. Coach Kelli has been coaching for 17 years and gym owner for 11. She has received the “30 Under 30” coach of the year award awarded by Cheer ltd., top finalist for Ameri Cheer Coach of Year and 2016 choreography award recipient awarded by Eastern Cheer and Dance.

Ready to join the Club everyone is talking about and start your CHEERFIT Journey today? Let’s do this together!