Strength.

I can’t count on my hand how many times during my cheerleading career that I picked up a weight, even on the college level. The reason I can’t count on my hand is because we never strength trained.

I thought that maybe it was our programming. However, it’s common amongst the industry from my observation.

Why? Why are gyms and coaches not teaching their cheerleaders how to olympic lift? Stunt is just like olympic lifting. They are the same movements.

• Load in/squish = hang position

• Load In to Prep = Hang Power Clean + Front Rack

• Load In to Extension = Snatch; Hang Clean to Push Press (Shoulder to Overhead)

• Full Up = All Triceps for the Main Base

• Quick Toss = A True Snatch

For my last Stunt Skills Clinic of the Summer, I worked with Lake Norman High School Basketball Cheer. My way of coaching stunts this clinic was completely different, because I was able to study over 11 teams this summer and saw common challenges — the athletes were unaware of what muscle group was doing what; they did not have the strength or proper technique to lift their flyer and ‘use your arms’ doesn’t mean anything to them.

Human first, right? What is my body supposed to be doing when I am stunting?

Something that I loved when I began weight training after college was the saying, ‘mind-body connection’. What does that mean exactly. Well the instructor would tell me to hyper focus on the muscle group I was using to isolate it in my mind, and then my body would connect to that muscle - the results were insane. I would be able to feel only my hamstring as I was working it. I would get a deeper understanding off how to turn off every other muscle but most importantly my mind and my hamstring now get along. So when I know I am about to pick up groceries from my trunk I know where the load is going to be at.

Imagine being a five year old learning how to do a squat? Deadlift? Push Up?

Now, I don’t need my athletes doing olympic weight limits however they need something a bit heavier than what they are stunting. Let’s say for instance, my top girl is 100lbs. I would assume that each base (main and side) has about 35lbs. Leaving 30lbs for the back spot.

Main and side bases use the main muscle groups: chest, lats, traps, shoulders, core, quads and hamstrings.

Backstops use the main muscle groups of: quads, core, triceps, chest, traps, lats and upper back.

90% of the athletes I worked with this summer can not do 10 or more true form push ups. It’s time to change this portion of the industry, and that’s just what I am doing.

I had a chance to work with an athlete all summer long. We trained once a week after her mother contacted me after learning choreography and her coach told her, ‘if she doesn’t have the endurance to make it through this routine’ then she will be cut from the team’. So we got to work.

Our first month was me learning her body; figuring out where her weak spots are; where her breaking point was; where he strong suit is. As a base, when we first started she could not make it through a workout without dropping the 5lbs. Again - we need to build her to at least 30lbs. In three short months, at only once a week, she is at 10lbs comfortably with multiple reps and sets. We also added in a 800m run before each session - that’s all core work.

Her showcase to kickoff the competition season as last Saturday. She made it through the routine with no hiccups - stunting, tumbling and motions.

The skills come quicker when that’s not the only thing you are training. The athletes feel more confident in themselves when they know through mind-body connection their muscles are trained and can withstand body weight. The injury rate goes down as well.

Some coaches may not ever take this approach, and it is okay. Results are results at the end of the day and there are some badass gyms out there who can do skills flawlessly without ever lifting a weight. Each coaching philosophy is different.

As a human first, I also like introducing weights to the athletes so they also understand - fitness is not punishment. It’s a way of life. They understand their are benefits for it outside of the gym. And when the day comes where they have to walk away from cheerleading, they know they can walk into any fitness gym they want to and lift just as heavy as a weight trainer.

I am a hell of a lifter. I am naturally strong. I understand body awareness with weights easily. My shoulders are pretty strong. I credit that to cheerleading.

We lift humans.

Looking forward to studying how weights effect tumbling as well.