Cheersport Australia is going OVERSEAS!
18-01-2011
In July 2011 several of our team members will be participating and performing in the mid–West of the USA.
Athletes will be participating in a Cheersport Australia clinic and performance at one of the top theme
more >>
Article: Sanford McMurray
25-10-2010
Cheerleading coach Sanford McMurray Jr.
more >>
Coaches & Teachers: Energize your Training Programs
07-01-2010
Sanford McMurray is an author and "Australian Cheer Magazine" resident
coach.
more >>
Warm-up & Fitness Routine
Ensure you you don't get injured and improve your fitness and health by following a simple Warm-up & Fitness routine. After all activities you should start with warm-up and warm down at the end.
Warm up:
Line running full court x 2 easy pace
Line running (4 lines) with push at each line (5, 15, 10)
Sprint lines (4 lines) timed 35 seconds
If no lines, create some in your venue
Partner fitness:
Legs
Squat with partner on back (sitting) 10 squats, 10 single lungs, 20 jumps & 20 calf raisers
Single and double leg lifts for toe touch 20 each leg, 20 straddle and 20 pike
Jump up to a surface that’s higher than your waist 20 times
Stomach
Crunches, Sit-ups, leg lifts, V-snap or lemon squeezers, side lifts, back single arm & leg lifts, followed by superman hold for 30 sec (Finish with plank holds for 2 minute)
Arms
Push-up with partner hands on up back (10 reps/20 reps)
Push-up claps (10 reps/20 reps)
Boys one arm push-ups (5 each arm/10reps)
Bench press with partner lying in hands on person on their back (10 reps/20reps)
Dips on bench with partner holding feet (10reps /20 reps) 2 sets
Handstand walks down rest then back or straight down & back)
Handstand push-ups with partner holding legs and/or body in pike on a bench (10reps)
Finish with Easy to moderate stretch.
End of training big stretch with lots of holding of splits
Warm up:
Line running full court x 2 easy pace
Line running (4 lines) with push at each line (5, 15, 10)
Sprint lines (4 lines) timed 35 seconds
If no lines, create some in your venue
Partner fitness:
Legs
Squat with partner on back (sitting) 10 squats, 10 single lungs, 20 jumps & 20 calf raisers
Single and double leg lifts for toe touch 20 each leg, 20 straddle and 20 pike
Jump up to a surface that’s higher than your waist 20 times
Stomach
Crunches, Sit-ups, leg lifts, V-snap or lemon squeezers, side lifts, back single arm & leg lifts, followed by superman hold for 30 sec (Finish with plank holds for 2 minute)
Arms
Push-up with partner hands on up back (10 reps/20 reps)
Push-up claps (10 reps/20 reps)
Boys one arm push-ups (5 each arm/10reps)
Bench press with partner lying in hands on person on their back (10 reps/20reps)
Dips on bench with partner holding feet (10reps /20 reps) 2 sets
Handstand walks down rest then back or straight down & back)
Handstand push-ups with partner holding legs and/or body in pike on a bench (10reps)
Finish with Easy to moderate stretch.
End of training big stretch with lots of holding of splits
