Ever hear the phrase, “confidence is key“? It’s oh so true..confidence is that secret ingredient that will help your cheerleader advance their skills, bust out of that mental block, and truly SHINE both on and off the mat! If you’re sensing some frustration or stuck in a mental block with your athlete, we’ve got the answers for you!

In this blog, I’m personally sharing my top 3 tips to help your cheerleader stay motivated and rock that confidence 24/7!! 

TIP #1: STAY MOTIVATED, HERE’S HOW

The trick to staying motivated is setting goals and having a plan. Ladies and gentlemen, get ready for the MOTIVATIONAL PLANK HOLD! (PS: this is one of my personal fav’ go-to CHEERFIT tips!)

This is how it works:

1. Write down your top 3 summer goals
2. Hold a plank (30-60 seconds)
3. While in the plank, repeat your goals out loud and visualize each new skill in your head (yes all while in a plank)

Parents, this is a great one for you to do with your athletes and lead by example : )

TIP #2: MOUNTAIN CLIMBER CHALLENGE BUSTER

Yes, say that 10 times fast : ) Ok, so this now is what you want to do right after the motivational plank challenge. First, we want to set goals, then we want to BUST THROUGH any negative thoughts so our goals can happen!

Here is how:

1. Mountain Climber time (30-60 seconds)
2. While climbing those mountains you want to bust through any negative thoughts that creep in
3. Tell yourself, “I’ve got this!” “There is nothing that can hold me back!” “I am CHEERFIT STRONG!!“

Parents again, time to show your cheerleader that negative thoughts mean NOTHING. We’d recommend doing this with them!

TIP #3: BE CHEERFIT STRONG

Ok, so this is the ULTIMATE TIP! Listen up..I

In order to build that confidence, you have to be strong both mentally and physically! And that is where CHEERFIT comes in! We are a fitness community for cheerleaders, here to support your cheerleader stay motivated, overcome challenges and be supported every step of the way!

BECOME A CHEERFIT AMBASSADOR and get ready to for an instant burst of motivation, confidence, and fun!

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.

Being motivated, having confidence within yourself and having someone else have confidence in you,
having the support and encouragement to try is what being #CHEERFITSTRONG is about.

“Hey Mom, Let’s work out!”

I see this in my daughter, Savannah, who has been an ambassador since July 2016. When she came
up to me one day and said “hey mom, let’s work out,” I admit I was a bit skeptical. Okay, I take that back,
I was rather hesitant. I am not in the best shape, would rather do a million things other than get my
“fitness” on, but I gave in. We started on out with stretching and watching the CHEERFIT Training DVD,
we did some walking everynight when it was nice out (we live in NY…it gets cold fast). We put on some
workout music and do our workout routine. Savannah is 10 and she is keeping a log of my progress
now.

When you have someone else to help you along the way, it really makes this thing called a workout a lot
more fun. Trust me, as you get older it’s a lot harder than it seems to get motivated and find the energy
to put in the work. Cheerleaders certainly do know how to pump you up and encourage you to keep
going and push yourself. Plus it doesn’t hurt if that very cheerleader happens to be your daughter.

So get out there Cheer Moms! Join the CHEERFIT Movement with your cheerleader and discover that you can also be…

#CHEERFITSTRONG!

Tara Hulett

A mom of three.  My two daughters have been cheering since they were each two years old.  I’ve been a “Cheer Mom” for eleven years and going strong.

Have you ever heard of a cheerleader being TOO flexible? Didn’t think so! Flexibility is a key component in this sport, and it is certainly not just a term we use for our flyers! All cheerleaders need the flexibility to be well-rounded athletes, and there are many exercises and stretches you can do to gain flexibility in all areas.

As a coach and cheer mom, I put together some of my favorite tips for you:

This is CHEERFIT Ambassador, Gabrielle. The photo on the left was Gabrielle’s toe touch in January. After committing to resistance stretching and jump exercises for just 8 weeks, she was able to increase her jump flexibility to the photo taken on the right in March.

TIP #1: STRENGTHEN YOUR MUSCLES

If you are feeling “stuck” with your flexibility, the first step would be to work on your core and the muscles surrounding the area you’d like to become more flexible. Many times, the core is not strong enough and the muscles are too weak to excel in some areas so stretching needs to come as an addition to a regimented conditioning program. Think of the stretching as the icing on the cake to strong, conditioned muscles. For example, if you have all of your splits but still don’t have high jumps, you may need to work your hip flexors, core, calf muscles, and even shoulders to get your jump height and flexibility to the next level!

TIP #2: STICK WITH IT

The best way to increase flexibility is to stick to a conditioning and stretching schedule and be held accountable for yourself. The exercises you do at practice are probably not enough to see a drastic difference, and so I recommend you take extra classes that your gym may offer or work out at home for optimal results.

IDEAS:

• I have made a weekly stretch calendar for my flyers in the past, and a parent needs to sign it each night.
• If you take a “before” photo of yourself, you’ll be more motivated to reach your goal and super proud when you compare your “after” photo weeks later!

Be patient and stay focused and remember you will not see results overnight. All well trained athletes have a plan that they stick to, and a positive mindset and a determined attitude will help get you on track. Do not give up; it is always harder to get started than it is to finish. Keep your head high, and do not let yourself down!

TIP #3: ASK FOR HELP

My last tip is to take help where you can get it!

Here are some ideas:

• Does your gym offer stretching classes?  
• Pick up a pair of ankle weights or resistance bands to further enhance the stretching process as well.
• How about asking mom or dad for help at home with assisted stretching, or find a workout partner!

It is more effective to stretch with assistance because it widens the range of motion and deepens the stretch for more effectiveness!

Use a panel mat for over splits if you already have your splits. Use a wall to walk up and down in bridges, and for balance when stretching or pulling body positions. Use a trampoline for increasing power and flexibility in your jumps.

These two photos show the improvement in flexibility from Alaina from Premier All Stars. The first photo was taken in July when Alaina first entered the world of all star cheer. The second photo was taken in March when Alaina had been committing to two flyer stretch classes a week at her gym.

There are plenty of resources for you to become a more flexible athlete. Don’t forget to put your CHEERFIT membership to use by putting on an archived workout video and having fun while improving your flexibility!

And there you have it! My favorite ideas and tips to help you improve and advance.

JEN PESCI

s currently a coach at Premier All Stars in Morganville, NJ. She has coached cheerleading for 19 years, at all ages and levels, and is well educated and highly experienced in all areas of cheer. Pictured is Jen with her 3 daughters Kaylee, Gianna, and Gabriella, who all cheer for Premier as well.