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Practice Perfectly
A perfect practice is the first step to avoiding injuries and performing perfectly.
  Related Resources
• Coaches and Advisors
• Cheers and Chants
• Jumps and Stunts
• Flexibility and Stretching
 From Other Guides
• Nutrition
• Stretching 101 Online Exercise Class
• Stretch Your Body


As the saying goes "Practice makes Perfect" so it stands to reason that a perfect practice is the first step to a perfect performance. From planning your practices to safety measures, your practice sessions are the basis for how you're perform on the field or court. Perfect practices are as easy as 1, 2, 3, 4...

1. Scheduling

  • Be sure to schedule your squads practices regularly.
  • Make sure all members are informed of when and where. Don't assume everyone knows.
  • Keeping practices to a specific day, time, and place is very helpful.
  • Make attendance mandatory. Cheerleading is a team sport, and you need to practice as a team as well as individually.

2. Warm Up

  • You should warm up for at least 5 to 10 minutes.
  • Jogging or walking are good ways to warm up.
  • By warming up you improve your blood flow and increase the temperature of your muscles.
  • A proper warm up, will decrease your chances of injury.

3. Stretching

  • Perform some "active" stretches such as squats, lunges, side lunges, crunches, and hip rotations.
  • Do some limbering up. Raise your knees to your chest. Roll your shoulders and neck. Bend over and touch your toes.
  • Relax while you're stretching. Exhale as you go into a stretch, and don't hold your breathe.
  • Stretching prevents injury, increases your range of motion and can reduce muscle soreness.
  • Do not use quick or jerky motions while stretching.
  • Use a partner to stretch.
  • Use slow "static" stretches after you work out to warm down. Your muscles will be warm and need to cool down gradually. This will also return your muscles to normal relaxed length.

4. Safety

  • Be sure to have an adult/coach/advisor present at all practices.
  • Use spotters. Everyone should know the responsibilities of being a spotter.
  • Use mats on hard surfaces.
  • Pay attention to what you're doing. Concentrate. Stay Alert.
  • Wear proper attire to practice.
  • Talk with your partner or team members about each stage of a stunt.
  • Drink plenty of fluids during a practice such as water or sports beverages. Do not drink caffeine, colas, or alcohol.
  • Have fun.

Practices are important to your Cheerleading squad, they are a time when you bond with your teammates and build trust and respect for each other.

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