CheerSport Australia

Have you ever wondered why pre-season cheer training is so important?

I used to constantly ask myself this question while running around in the freezing cold, overwhelming heat and torrential rain. However after reading inspirational stories about athletes and many other books on health and fitness, training myself for years with a variety of fitness techniques and programs, and spending the past 25 years working with cheerleaders, acrobats and dancers, I have found the answer. I’ve come to realize that pre-season training is key to a higher level of performance throughout your normal cheer season.

Without adequate pre-season training your performance during your regular season, at competitions, on stage and at certain events will be at a much lower standard and you may find that other members of your team are forced to become stronger in the areas in which you are lacking. You may also sustain injuries and find it difficult to continue to participate in the sport or activities that you love.

My advice is to train between two and three times a week, but no more. This is because muscles do not build during training, but instead, break down. It is only during periods of rest and adequate nutrition that muscles are able to develop. You should still participate in your own personal fitness program during the regular cheer and dance season, as well as your regular training sessions with your teams; however, pre-season training is vital in assisting to prepare you and your body for the demands of the regular season.

It is important to be aware that proper nutrition during your pre-season is crucial, and will also assist in preparing you for your upcoming cheer and dance season. Eating the wrong foods will not allow your muscles to recover, and sooner or later this will cause an injury. This in turn may sabotage your pre-season plan, and will therefore hinder your regular season unless you make the necessary nutritional changes. If you are serious about cheer and dance (which of course you are, otherwise you would not be reading this) you should be eating at least three healthy, medium sized meals per day.

Developing other habits such as snacking on small handfuls of nuts and seeds throughout the day and eating the occasional meal containing beans to provide yourself with low fat protein may also be beneficial to your daily nutrition. Other added benefits include eating fruits that you enjoy between meals, such as energy rich bananas and apples, and drinking diluted fruit juice.

It is also important to remember to always look after yourself and your body. Do not participate in your pre-season training if you are sick. You may cause yourself a serious injury which could keep you out of your normal cheer season for several months. Instead, rest for two to three days in order to recover. To perform at your personal best you need to be 100% fit, both physically and mentally.

When you are participating in training, work toward exercising at maximum intensity during each one of your sessions, even if you find them boring. If you want maximum benefits from your pre-season training then you will need to constantly focus during each session. This requires that you exert maximum effort every time. The more you put in, the more you’ll get out. I know from experience that many cheer and dance students love to cheat during training sessions. However, if you want to achieve bigger goals then you need to approach every session with passion, and with the attitude of doing better then you did yesterday.

Don’t focus on whether you find the session fun or boring, instead, see what the benefits are for you and how these benefits can therefore strengthen the rest of your team.

I understand that for some people, fitness and exercise may not be a priority. However if you are working with a group and you are not using every available opportunity to ensure that you are an asset to rest of your team, it will inevitably affect your squad in the long run. It is important to know that if you make a commitment to a team you also need to commit to carrying out your responsibility to this team to the best of your ability. Use the advice and support of those who possess the skills and expertise to assist you in this area, such as your coach or instructor.

Also remain open to the strengths that your team has to offer such as their physical skills, support, constructive criticisms and friendship. This will ensure that you are an asset to your team, and that you are able to surpass your own limiting beliefs in yourself and your ability.

What you say and do is what you get. So go get the very best of you!

By Sanford McMurray, Founder & Head Coach for Cheersport Australia