Nothing wows an audience like an expertly executed heel stretch, performed with smiling grace. Achieving that grace takes a lot of work. With practice, you’ll be able to make the heel stretch look as natural and effortless as breathing.

Obviously, this move requires a great deal of flexibility. Make sure you are fully warmed up and at your most limber before you practice.

1. Stand with all your weight on one leg, keeping it slightly bent for balance. Swing your “heel” leg back as if you’re preparing to kick a football.

2. Tilt your torso forward a little and kick the imaginary ball - but keep the trajectory going. Lift your leg as high as it will go. As a beginner, you will likely need to give your leg a hand, grabbing a hold of your heel and pulling your foot toward your face. Do not grab your toes or any other part of your foot. Use your left hand to grab your left heel, the right hand for the right heel.

3. Once you have the heel firmly in your grasp, keep pulling it toward you until your leg is parallel with your torso and forming a right angle to the ground.

4. Keep smiling, be graceful and don’t show the slightest sign of strain as you lift the arm not holding your leg straight up in the air. Hold this arm beside your head so that it is against your ear.

5. Now it’s time to wave. With your elbow locked in place, angle your arm slightly forward - then twist it while moving it away from your body. If you are lifting your left heel, you’ll move your left arm to the right of your body; the right arm swings to the left when you raise the right heel.

Tips: Keep the leg you’re standing on at a right angle to the ground. If you have long legs, keep your hand below the heel. If your legs are short, keep your hand above the heel. Under no circumstances should you grab your toes, as this could cause you to lose your balance.

Remember to always dress in the correct practice wear for comfort and safety. Campus TeamWear has Lycra tops and matching skirts with built in shorts, perfect for movement, stunting, and tumbling. Remember to wear the correct cheer shoes for practice. Asics have a great line of shoes with good support that are made for stunting, and for those who want a style that is a little more budget friendly, the Chasse cheerleading shoe line has perfect shoes for tumbling because of the support and the grip.

Popularity: 11% [?]

Cheer stunting can be both an exhilarating and terrifying experience. Executed properly, a stunt draws gasps of amazement and awe from a crowd. But if every movement and action isn’t performed properly, it can be both dangerous and frightening.

There are two components to a stunting team, the bases and the flyers. Both members must know and be comfortable with each step of the process. All stunts should be practiced and performed on an even surface with proper spotting.

Starting from the elevator position…

Bases:

The bases should stand in a shoulder to hip width stance, squarely facing each other (see step1). They should decide on a designated count series such as one, two, down, up to ensure synchronized timing. This is called the dip and pop (see steps 1 through 3). The dip and pop must be done using the muscles of the legs and not the arms or back. At the moment of the pop (see step 3), the bases should powerfully explode in an upward motion to the point where their toes almost leave the ground. This is not a jumping motion.

Simultaneously, the bases’ arms should extend straight upward in a locked position to propel the flyer. The bases’ eyes must remain fixed on the flyer at all times. As the flyer descends, the bases catch her in an absorbing motion. To do this, it is important to catch her at the highest point possible to decelerate her landing (see step 5). The bases’ knees should bend with the catch(see step 6). After a brief pause, the bases will gently pop the flyer back into a standing position so that she lands in front of them.

Flyers:

A flyer should be comfortable with her bases and familiar with the beginning count series. During the entire stunt, the flyer should stay tight, keeping all muscles squeezed. On the pop, the flyer should pull herself upwards as she is being released from the bases’ arms. Her body should lean backwards (see steps 3 and 4), never forwards, with her back arched and belly facing the ceiling. Arm positioning is up to the flyer but must always remain tight and locked. Never pike during the stunt.

At the top of the toss, as soon as she begins to descend, the flyer should shift into a V position (see step 5), bending at the hips with her legs straight out and toes pointed. The flyer should always keep her abdominals engaged to support her back. She should catch herself on her bases, allowing them to pop her off into a sharp, finished position.

Remember that it is important for cheerleading teams that are active in stunting to have the proper shoes for support and to reduce injury. When looking for cheer shoes, it’s important to have finger grips, heel grooves, smoother traction on the bottom (flyers, your bases will be thanking you later), and flexible support. A recommended stunting shoe is the Asics Gel-Comp 2. They offer all of these features and are a good investment because they are durable. If the budget is a little tighter, the next best choice would be the Asics Cheer 5. It’s a comfortable shoe at a comfortable price, while maintaining quality.

Popularity: 38% [?]

“It’s all about the skirt” is what we often hear when people talk about cheerleading. We laugh, knowing there is so much more to cheerleading than just the cheerleading uniform, but there really is some truth to the matter. Fashion is an issue. The skirt, or more accurately, the total cheer uniform is an important part of what makes a cheerleader sparkle and light up a crowd. With that in mind, let’s take a look at the options when it comes to choosing that perfect “cheerleading skirt” to help your squad dazzle the crowds at your next event.

First, let’s start with the less exciting, practical part. How much is this cheerleading uniform going to cost? As with any product, you can pretty much spend as much as you want on a cheerleading uniform. The key is to know what you are paying for. Shop around to compare prices, products, lettering and shipping costs. Companies offer package deals that include the cheer shell and cheer skirt, but be sure you look to see how much the lettering will cost as this figure is often not included in the package price. Basic prices seem to range from $30 to $100 with lettering running around $10-20 per cheer uniform depending on whether you go with a one, two or three color design. Look for quantity discounts and consider these when you decide how many uniforms you will order. A late addition to the squad could cost you a bundle if you need to order a single uniform later. And don’t forget the accessories. If you make extras, such as briefs, socks, poms, nylon half or full tops, part of your uniform, be sure to add their cost to the bottom line when you consider your uniform budget.

Some other practical concerns are uniform comfort and fit. You want to wear a uniform that feels good, is appropriate for the sport/season, and allows you the full range of movement you need to do those cheers, stunts and moves that set your squad apart from the competition. Most cheerleading uniforms are made of polyester and spandex that allows for some stretch in the fabric, but there are also 50/50 cotton/polyester blends available and more expensive moisture wicking fabrics that are lighter and cooler. Check whether the fabric is washable or not so you are aware of the additional work and cost if you choose a “dry clean only” fabric. As to the uniform fit, most companies do not want you to order stock sizes, but rather to give them measurements. With form fitting shells and various skirt lengths, honesty is more important than modesty, so make sure you get accurate measurements from your squad members so the uniforms fit right and your squad looks sharp.

Finally, we get to the good stuff. Choosing the right cheerleading uniform is about getting the right “look” and here you have a lot of choices. Cheerleading uniform companies offer a wide variety of styles and features from the traditional to the hip to the modern. With tops/shells you can choose from crops to jumpers with or without long-sleeve full-length or crop-length tops. And then you need to choose V-neck, sweetheart neck or round neck all with or without braid options. In regard to bottoms, you have the classic A-line, modified A-line, low rise and twister skirt styles in addition to a wide range of pleated options including box, eight, knife, three or twelve pleat style. You also have short, skort and pants options available to match your shell choice. Make a choice that suits the tastes of your squad members, is suitable for your cheer purpose, complies with your school/organization dress code and colors and brings your squad to life!

So, choosing a cheerleading uniform, like cheerleading itself, is about way more than “just the skirt.” Be sure to consider all your options as you search for that perfect uniform, the one that will make your squad feel good and look great!

Popularity: 41% [?]

So you’re hot, hip, and one of the trendiest performers out there, you’re a cheerleader! If you answered yes to this then the first step is already achieved, now let’s get down to the nitty gritty of the situation.

One thing to remember about that lean, mean, cheerleading machine of yours, is that you have to maintain your core strength in order to keep your performance as smooth and flawless as possible. What is core strength, you might ask? Core strength is the overall stamina of your inner torsos’ muscles, and helps to maintain good posture, a tight and toned abdomen and back, and also regulates the strength of your limbs. You can achieve this with core conditioning, or, a regular exercise routine geared toward your core muscles. Without a toned and maintained core, your overall performance will be lacking due to less control over your muscles and less stamina after a peak cheerleading performance.

Let’s go over the major areas a cheerleader is affected by core conditioning: 1st the Rectus Abdominis, these muscles are the front muscles of your abdomen, sometimes referred to as a “six pack”, that is, if you are one of those “ripped” hotties that has achieved that look in your cheerleading uniform. Next there is the Erector Spinae; these are three separate muscles that support from your neck down to your lower back. Underneath that lies the Multifidus, these muscles are along your spine and they rotate and extend your back. Ever hear of the term “flexible as a cat”? You do not want to let these dandies stiffen up! Along the sides and the front of your abdomen are the External Oblique’s, and beneath them, but running in the opposite direction, are the Internal Oblique’s. Deeper still is the Transverse Abdominis, these are beneath the other abdominals and are the muscles of your waist, they ensure protection and stability of your spine.

Moving on to the lower regions we find the Hip Flexors, these include several different muscles that are located in front of your pelvis and on the fronts of your thighs. They allow for that awesome cheerleading swing and sway you have that you know gets you noticed! Gluteus medius and minimus are the muscles on the sides of your hips and the Gluteus maximus, also referred to as the hamstring group, is located in the back of your hips and along your upper thighs and legs. Lastly we have the Hip adductors that are along your mid thigh.

Now that we know which muscles make up your core, and where they are found, let’s talk shop about how you can strengthen and maintain these core cheerleading muscles.

There are many exercises that can help you to reach that goal, here are a few to get you on your way to performing like a star and looking great in that cheerleading uniform:

1st: a tight and toned abdomen can be strengthened with the use of an exercise ball while doing crunches. Lean across the ball on your lower back with your feet planted squarely on the floor for support. Next cross your arms over your chest to help maintain balance. Slowly raise your head, neck, and shoulders upward using your abdomen muscles to pull yourself forward, then slowly lower yourself back. Repeat this movement for 5 reps of 10.

2nd: How about some fun? A great way to help strengthen your core is with balance exercising. With balancing you can use such devices as a wobble board, a BOSU Balance Trainer, or even foam rollers. Trying to keep balanced for as long as you can helps to tone and strengthen your deeper core muscles (Transverse Abdominis), try at least 5 reps of balancing for at least 30 seconds each time. You should increase the difficulty after each rep with the addition of a medicine ball (switching from hand to hand), or closing your eyes. This exercise can be a lot of fun with a partner.

3rd: Who says that it has to be difficult or extravagant to be effective? Come on Cheerleaders, try these little numbers on for size, abdominal braces are not only easy, but they create results! This is actually one of the main techniques to use during core training. All you have to do is contract your abdominal muscles. Imagine you are pulling your belly button in toward your spine, not by sucking in air of course, don’t hold your breath, but by tightening your muscles to achieve this bracing effect. Hold your muscles tight for as long as you can, trying to increase your times with each rep. Remember you should be able to breathe easily during this routine for the best effects.

4th: Another tried and true method for an overall core strengthening workout is the basic push up. That’s right squads, these dandy’s aren’t just for soldiers, doing pushups properly can effectively help to create and maintain a fit and healthy core. Pushups 101: lie down on your belly, with your hands on the floor a little wider apart than your shoulders, raise up onto your toes, keeping your body straight (no butts in the air). Push yourself upward with your arms and tighten your core muscles as you do this, raise yourself upward until your arms are straight but do not lock your elbows. Now lower yourself until your elbows are in a 90 degree angle, repeating this process for as many reps as you are able to. Exhale as you rise up, and inhale while you lower yourself. Remember to keep your core muscles tight throughout this routine.

Keeping your body fit is an important task that you should take seriously if you want to be a successful Cheerleader, of course too much work and not enough play can really bum you out, so be sure to make your work out as fun as possible! Group cheerleading routines have lots of potential to get downright silly, dancing is great for those core muscles and can also keep your cheer routines new and exciting, so liven it up and have a blast!

Popularity: 34% [?]

What’s a cheerleader without pom pons? Those eye-catching extras have added a little sparkle and flair, and let’s face it, a whole lot of fun to those cheer moves and stunts for as long as there have been cheerleaders. And, as you may know, that’s been a long time!

Coming to the US from Great Britain in the 1920’s, the original pom poms were made of crepe paper—which presented a few difficulties if you know anything about crepe paper. Crinkly, not too sturdy, with color sure to run if wet, those old-fashioned poms presented some real problems when it came to the work cheerleaders wanted them to do—shake violently, sparkle brightly and hold together come rain or shine. Thankfully, in the 1960s the vinyl and metallic “revolution” occurred and produced pom pons that could do it all. Generations of cheerleaders have since been able to cheer under those rainy Friday night lights, knowing their poms will be ready to go for their Saturday competition.

Of course, just because the materials have improved, doesn’t mean you can just disregard pom care. You want to keep those poms bright, fluffy and show-stoppingly shiny for the big event! Today’s poms can and do get wet, but it’s best to try to keep them away from moisture if possible, or at least make sure you dry them out fully before storing them. Heat is another concern as it can make your vinyl variety stick or your metallic variety melt, depending on the temperature. Finally, proper storage is important too. Don’t just throw those poms in a pile when you’re done with them. Store them carefully, preferably in a pom bag (away from moisture and heat) and when you get them out, be sure to “fluff” them by grasping a few strands at a time and scrunching them up to put that extra “body” in your pom. Paying a little “pom care” attention, will help extend their sparkle, fluff and fun!

In addition to the improved durability of poms, their material composition has also generated a multitude of choices when it comes to picking out the perfect pom for your performance. You have choices between small or large size, short or long strand, vinyl, wet look vinyl or metallic composition, mixed or single color, and flair cap, loop, baton or drill/dowel style handles for your poms. Long strand poms tend to add a more “old-school” effect, while the metallic and shorter strand poms tend to be more modern. Mixed or single color may depend on your theme or the uniform your squad is wearing and, as to the handle, again, it depends on what you will be doing with the pom. The baton or dowel style offers greater control, suitable for show and dance purposes, while the loop or flair cap will give you a more traditional pom effect and movement.

Make a good choice and take good care of your pom pons and you will keep the sparkle in cheerleading for years to come!

Popularity: 29% [?]

Looking great on the squad is every cheerleader’s number one priority. Unfortunately, the school budget cuts and slow economy are causing many cheer teams to reevaluate how to keep a crisp sparkling appearance without overspending the budget. Every person on the team should be able to afford to participate and feel comfortable with the financial decisions. No one wants to feel slighted if they’re unable to afford to join the team and be humiliated in front of their friends. There are plenty of ways to keep the team going and give everyone who dreams of being a cheerleader a chance to excel in this versatile and fun sport.

How to Raise Funds for the Squad

The first action that needs to be done, usually by the team coaches for the younger cheer teams, is to figure out the best fundraising activities for the squad. For the high school and college level members, taking an active part in raising funds will generate team spirit and give everyone a sense of accomplishment. After the excitement of making the squad settles in, take a look at the other groups in the area, scout troops, school sports teams for example, and try and think about the ways they generate money for the group. They may be selling candy, cookie mix or wrapping paper either door to door in the neighborhood or in front of the supermarket. A clever way to raise funds without the hassle of offering merchandise that friends and neighbors may not want is to use a fund raising card. These cards provide a large profit for the group and allow each donator to choose an amount that works for them. The cheer team returns the card to redeem cash that can be used for uniforms, equipment or travel expenses. Information about the fundraising cards may be found at CheerleadingOnline (Fun”D” 2 Raise). Cheerleading is a fun and active sport that brings great joy and fulfills a dream for many young gals and guys. Getting the funding issues taken care of early on will bring a year filled with pleasure and memorable times on the squad.

Uniform and Equipment Costs

Once a squad team’s budget becomes established the fun begins. Choosing a uniform that makes a statement about the team yet provides comfort and mobility takes some research. The cost of outfitting the cheer team with quality uniforms, warm up gear and accessories could become a significant expense and exclude some members. Choosing a reasonably priced outfit will make every team member feel confident that they may enjoy the sport. Typically, a basic uniform cost ranges from $40 to $75 depending on the style and size. Add that to shoes, socks and accessories and each member may expect to pay well over $150. Warm up suits are also often required, particularly for cool weather climates, and may cost about $40 to $50. One of the least expensive sources for purchasing uniforms and equipment may be found through the website www.cheerleadingonline.com. Quality items may be purchased and are guaranteed by Campus Team Wear that has been supplying cheer team products for over twenty years.

Costs for Team Dues and Competitions

Every school district varies on the amount of dues that a cheerleading is required to submit. Many schools absorb the cost of the team and provide facilities and transportation to sports events. For cheer teams that choose to compete in events outside the resident school district, costs for housing, food, transportation and additional uniforms are required. In the high school years, a cheer team squad may have the opportunity to compete in regional events and each member is normally expected to contribute additional money toward their expenses. These costs may range between several hundred to over five hundred to a thousand dollars if the team continues to national level competitions. Cheerleading camps offer a chance to gain new skills, learn competitive techniques and make new friends with similar interests. Normally each camp attendant is responsible for paying their own fees and expenses; however, fundraising events may raise enough money for a squad to offset some of the costs. A group fundraiser generates money that is shared among all participants and could make the difference in the team’s ability to compete.

Keep Cheering and Keep the Costs Down

There is no denying that joining a cheer team means making some financial commitment from each member. The minimum expense includes a uniform, accessories and transportation to sporting events and practices. At some schools, purchasing several uniforms may be required as well as warm up clothing, school logo bags and towels, shoes and other items. Professional cheerleading lessons give a member an advantage and may help them make the team. Once they join the squad, participating in competitions and continuing their practice adds to the cost. All of this expense may seem overwhelming to a young person who only dreams of becoming a cheerleader but may feel unable to participate. The goal of every cheer team coach, every member already on the squad and parents should be to ensure that the sport is open to all who strive for a chance to make the team. By carefully considering fundraisers, evaluating where costs may be saved and keeping a careful budget, the squad will be successful. The best approach to keep the costs down is to use a proven source such as www.cheerleadingonlin.com to purchase uniforms and start a fundraising campaign with donation cards. Then all that’s left to do is concentrate on having fun!

Campus Team Wear is a leading cheerleading apparel company specializing in cheerleading uniforms, shoes, camp wear and accessories.

Popularity: 35% [?]

With the growing popularity of cheerleading, for boys and girls alike, as it is continually glamorized in such classic movies as Bring It On, High School Musical, Fired Up, etc, you may be wondering if cheer camp is for you. What does it take to be a great cheerleader?

If you are young and athletic, love to be the center of attention, have a winning smile and a personality spark that reads enthusiasm into the smallest things; if you’re not afraid to step out and try the new, have enough self-discipline to work together with, and learn to love and trust your teammates, and if you love to have a lot of fun—then the cheerleading world needs you! Step up to the challenge today! Here are a few tips to help you get started, and make sure you have a great time at cheer camp.

This may be the first time your squad goes to a new place together, and if so, it’s important to be prepared. Being in a new situation, meeting new people, and learning new things can often make you a little nervous at first. If you have already been to cheer camp before as a team, then you already know this: it’s very important to be a close-knit team, even before you arrive at camp. There will be plenty of time and activities to bond once you arrive, but why not get a jumpstart on the process and go out to a movie together, or have a sleepover? You can’t be too unified as a team. It’s impossible! The closer you are, the better you’ll perform.

Try getting good at some of these simple games and exercises together before you go to camp. Trust games. One of you brave team members stand up on an elevated surface, facing away from all the others clustered around beneath you. Close your eyes and let yourself fall back into their (hopefully) awaiting arms. It’s not easy at first, but as you learn to trust your team, it will get easier and easier. Once you trust each other enough to let yourselves fall with ease into each other’s arms, it will work wonders for your cohesiveness and performance.

It’s also important to have the right gear at cheer camp, to make sure you’re comfortable, and able to do your best. Cheer shoes are possibly the most important thing to get right. Having shoes that are too tight, too loose, or just not right in some other way could cripple your cheering and make you miserable. Don’t be afraid to try as many different pairs as necessary until you find just the right ones that won’t let you down.

Obviously, having the right cheerleading uniforms are also a crucial point. You need something that not only performs well and gives your body enough freedom, agility, and support to show people what you can do, but also something that looks good on you! Get a consensus from your teammates, and shop around for just the thing. Do you want a tank top style, or would a T-shirt or a blouse be better? Shorts or a skirt? Get the right combination, and don’t leave anyone out of the decision-making process. Make sure to also get a few extra outfits that are not as fancy, but functional enough for practicing in.

Hair bows and pom-poms are fun to shop for, and make sure to get a durable and good sized cheer bag to put it all in. Don’t forget some good rain gear so poor weather doesn’t chase you off the field.

And don’t be afraid of criticism. When your coaches, camp trainers, or peers point something out to you, it’s usually for your own good, to help you be even better than you are. Try to look at every criticism as an opportunity to grow and get better. If you can learn to take suggestions, listen to new ideas, and even ask people for things they might have noticed you can improve in, you will make much more progress than if you reject them.

But most of all, remember—you’re there to have fun. Don’t let the pressure of the camp experience take away from the fun it can be! Give it your heart, determine to enjoy yourself, and your cheering will improve, guaranteed.

Popularity: 16% [?]