Cheer Fitness Workouts – Success with Soreness!

When I first began to put together the content for a workout specifically designed for cheerleaders, I was excited about the opportunity to try it out myself and write about my experience. After doing yesterday’s lower body and core workout, I’m sore, tired and hoping that that upper body plan is a bit more forgiving.

Former cheer gym owner and personal trainer/Achieve Fitness Center owner, Vince Pannozzo, designed several different workout plans for cheerleaders. (This is also the man who trained Anna Nicole Smith in her Playboy days so I will do whatever he tells me to if it will make me look more like a pin-up!) Considering I am no longer the 4′11″, 86 pound tumbler I was many years ago, I opted opt out of the “flyer” program and focused on the plan designed for the taller girls..those of us in the back row and the foundation for all stunting.  The “base” fitness routine includes plyometrics, cardio and weight training intended to improve strength, coordination and overall body tone. I figured I’d give it a try thinking that I’m a gym regular and also a certified dance fitness instructor. No problem, right?  WRONG.

Warming up with walking lunges was a breeze and considering I somewhat enjoy these, I was happy to do a couple of laps. However, lower body is always my least favorite area to work out so when the little wooden box was wheeled out, I knew I was in trouble! I HATE JUMP SQUATS! I know that they are one of the best exercises for your lower half, but they are so tiring and once I start to lose it, I’m done. On set three of these brutal exercises, I tagged out, walked to the leg press and left set four guiltily hanging over my head like the pink elephant in the room hoping my trainer wouldn’t notice I bailed out early. After squats, leg presses, leg curls and leg extensions, it was time for the CORE!

Ab exercises have never bothered me and with the definition in my stomach decreasing rapidly thanks to finishing half eaten Happy Meals, I am all too motivated to do what is necessary to tighten it back up! Hanging knee lifts are great…you can feel them working instantaneously and for some reason, the “hanging” part makes me feel a little leaner. “V-Up’s” were next and although somewhat awkward to do, are another great waistline whittler! Bicycle kicks, “Superman” flys, a handful of ball exercises and a quick demonstration on the Ab Solo (the latest ball throwing ab machine) completed my workout when I heard, “Now on to cardio!”

Cardio? Now? My legs felt like Jell-O and my abs were on fire! Apparently it is always best to do cardio after your workout which means that I have been doing this wrong for years! I hopped up on the step mill/Gauntlet, the rotating stair machine from Hell, thinking I was going to do 30 minutes but pushed the emergency STOP button after 15! I was exhausted and even tuning into SportsCenter didn’t take my mind of the fact that I was beat! The David Beckham highlights couldn’t even keep me on that machine! I’m feeling the pain today which means I did something right although I’m a bit disappointed in myself knowing that I only gave about 75% effort. Clearly I need to step it up before next week’s upper body workout or find an hour long Beckham bio to keep me in shape !

]]> http://cheerleading4ever.com/2008/07/25/cheer-fitness-workouts-success-with-soreness/feed/ 0 http://cheerleading4ever.com/2008/06/04/are-cheer-routines-too-suggestive/ http://cheerleading4ever.com/2008/06/04/are-cheer-routines-too-suggestive/#comments Wed, 04 Jun 2008 15:26:08 +0000 admin http://cheerleading4ever.com/?p=50

In the ever popular world of athletic apparel, it is perfectly normal to see the names of teams, schools or mascots written across the backside of cheer shorts. In the cheerleading community, it is not unusual to even see these names printed on the backs of bloomers. So why did a high school team in California get suspended by administration for their surprise conclusion to a cheer routine that spelled out the school mascot on the backs of their bloomers?

The location of the letters I-N-D-I-A-N-S on the behinds of Ripon Valley High’s bloomers created a media whirlwind in the Sacramento suburb. The vice principal suspended the team, with mixed reviews, for two days after seeing the unapproved ending. He felt that the move was too suggestive and that it went against school board policy. Although many cheerleaders agreed that it perhaps wasn’t appropriate, many felt the punishment did not fit the crime. Other students and parents felt that the VP made the right decision. Was it poor judgment on the part of the cheerleaders? Sure. Did it warrant a suspension that will now be included on the college application process? I don’t think so. I would hate to think that a college admission would be contingent over the ill-fated placement of the letter “I” on the backside of someone’s bloomers.

This is a rather mundane incident amongst the several that I have seen or heard about on the news. Several years ago, Texas lawmakers attempted to pass a bill that reduced funding to schools who displayed sexually suggestive cheer routines. The San Jose State University Dance Team appeared in the national spotlight after getting suspended for the remainder of the year after performing a routine that was deemed inappropriate. Hip thrusting and “horizontal dance moves” on the floor are unfortunately all too common in all ages of cheer. Many cheer and dance teams are inspired by music videos and incorporate the exact choreography from the video directly into the cheer routine. As a former dance coach, I remember girls coming to practice with Justin Timberlake’s “Sexy Back” video choreography perfected down to the eight-count. I am guilty of watching NSYNC’s “Bye Bye Bye” at least 50 times to copy the boy band moves (although not suggestive I might add.) However, I also recall my mother pulling me from my fourth grade jazz class after our teacher wanted to use the slightly suggestive song “Mercedes Boy” for our recital. Although brutally embarrassing then, I now applaud her decision to not include her daughter in a somewhat evocative routine.

What is the feeling in the cheer community regarding these routines? Am I showing my age when I say that I am saddened that girls feel the need to be “cool” by continuing to test the limits of suggestive dancing? Do we need stricter rules and definitions of dance moves to clearly spell out what is and is not appropriate? Or do I need to Ti-Vo the latest Ciara or Huey video and practice my “Pop, lock and drop it?

“I want you to think of what you ate today. Got it? Now cut that in half, this is called a diet, people, everyone start one today! Darcy, you should stop eating. You see, when you skip a meal, your body feeds off its fat stores. And if you skip enough, maybe your body will eat your big behind!” Bring it On made a joke out of the stereotypical cheer coach “pep talk,” however do the latest trends in cheer uniforms subliminally put the same pressure on young girls to look a certain way?

It is no secret that female cheerleaders and dancers succumb to body image issues. With many squads setting certain height and weight requirements, it is easy to see why so many young girls feel the pressure to be thin. Add in the developing trend of midriff uniforms and hot pants and it is no wonder why image can be just as important as athletic ability in the cheer world. I have been to many cheer competitions this year and have seen enough rear ends to last me a life time. I know that hot pants are gaining popularity over skirts due to the fact that they are easier to tumble in and don’t flip up during routines. Although I don’t really see how cheering with a wedgie and all that is exposed with that look is any more appealing.

As a former cheerleader and dancer, I can surely relate to image concerns! My sports physical my freshmen year of high school read “4 feet 11 inches, 86 pounds.” I had been a flyer since my Mighty Might days in fourth grade and was nicknamed “Peanut” by the neighbors because of my size. Puberty set in and by senior year, I was no longer in the coveted flyer position but a base at 5’7” and 117 pounds (what I would give to be that size today!) I struggled with my growth and change of cheer position – I went from being front and center in the dance routines and at the top of the pyramids to being the tall girl in the back and the base in every basket toss. I vividly remember doing the Cindy Crawford work out tapes in my living room; focusing on my hips and stomach to make my cheer uniform fit better. Thank goodness I cheered at a Catholic school where our uniforms were conservative – I don’t think I could have handled the pressure of bearing my stomach in front of a crowd of people at 17!

Even NFL uniforms are decreasing in size which unfortunately rubs off on the teen cheer culture. I can not think of one NFL team that does not show their stomachs on the field. When I first heard that Vera Wang, famous for her wedding dresses and popularity amongst celebrities, would be designing the Seattle Seahawks cheerleaders’ uniforms, I was secretly excited for the unveiling. However, when they came out, I was disappointed to see that it was nothing more than a black and white sports bra and boy shorts – surely something more tasteful and attractive could have been designed. (Sorry Vera..I still love your wedding dresses!) Outfits like these leave nothing to the imagination and no room for forgiveness in the ab and hip area. It also doesn’t help that some NFL teams come out with lingerie calendars and when doing research for this story, numerous adult websites popped up with cheerleaders as their stars!
Of course cheerleading uniforms put pressure on girls to be thin and look a certain way! My question is this…what can parents, coaches or the media do to help reinforce positive body image if you cannot change the uniform?

While thumbing through a catalog recently, I came across a selection of “CHEER MOM” t-shirts and bags and pondered, “Would I actually wear that?” Saying that you’re a cheer mom in the south can actually work for or against you. Amongst the cheerleading community, being a cheer mom represents dedication and support of your child. It means spending hours at cheer practices several days a week, participating in fundraisers on Saturday afternoons and of course financially supporting the endless supply list of corker bows and bloomers!

Being a cheer mom also has its negative stereotypes… no thanks to the Texas cheer mom who was jailed for attempting to hire a hit man to kill the mother of another cheerleader! Some women seem to lose focus of their children being part of a team and instead attempt to make their child, or in many cases, themselves, the star of the cheer program. At the local tanning salon, it is common practice for mothers of cheerleaders to sign their elementary school daughters up for spray tans or tanning packages before competitions. There is a nine year old girl in my community whose mother signed a wavier to allow her to tan against salon recommendations…and apparently this little girl is not the only one. At practices, I have seen five year old girls in sports bras and tiny cheer shorts which I feel is a bit much for girls in kindergarten. Last time I checked, sports bras were there to support things that girls in kindergarten and first grade do not need to concern themselves with… so it’s a bit odd to see a five year old and an 18 year old wearing the same thing.

The biggest surprise to me as been the hierarchy of cheer mom status within the cheer community. There is no doubt a competition amongst the mothers..whether it be about the skills of their child or the mother’s own appearance at the gym. It seems to be that there are three distinct groups of “cheer moms”:

1) The “team mom-fundraising-crying in the stands” parent – These moms are the ones who sit through every practice in the non-air conditioned gyms to see their child genuinely succeed in their sport (and yes it is one.) These are the moms that carry the cheer mom bags with the team sponsored water bottles in them and the moms that spend hours making bows for the team! In my opinion, probably the most neutral of all species of cheer moms.

2) The “former cheerleader-glamour queen” parent – Many moms of cheerleaders participated in the sport themselves so often times there is a sense of almost entitlement there…as if their daughter should be the flyer or front and center in the dance routine. There is definitely a group of moms who congregate together in the cheer gym who stereotypically would probably have been the prom queens and captains of their own high school squads. There are no shortages of heels, expensive jeans or lip glosses in this group. (I have to admit that I feel a bit of pressure to “clean up” before taking my daughter to practice.) I actually saw one of these mothers at the beach one afternoon in HIGH HEELS and a bikini asking her daughter to cartwheel in the sand.

3) The “high pressure-you will do a back tuck” parent – I am specifically thinking of the mother who I saw stand over her daughter yelling on a tumble mat after her daughter could not get her back tuck. After a two hour practice and a full day of school, I can’t imagine why a 6^th grader would have difficulty failing throwing herself into a back flip after attempting it and exhausting herself 42 times earlier in the night! This is the mother who refuses to leave practice until the extra set of ab exercises is performed or whose child perfects the latest tumbling pass. This species of cheer mom tends to be the parent that most often fights with coaches over technique or who becomes the coach’s best friend in an attempt to push their child to the top of the cheer world. I can’t help but think that “crazy Texas cheer mom” fell into this category or if David Archuletta from American Idol was a cheerleader, his father would DEFINITELY be in this group!

It boils down to this…do I buy the cheer mom shirt or simply promote the cheer gym??? I’ll let the audience decide!

Read more on the Cheerleading scene LINK

Driving down A1A, I was afraid that I would somehow miss the hotel or venue and get lost amongst a sea of tacky t-shirt shops or biker gear stores. Those fears were quickly replaced with a rush of excitement as I rounded the corner to see hundreds of uniformed cheerleaders on both sides of the street! The USC Game Cocks flag was in full display as South Carolina’s team proudly cheered on their school while crossing the street. Reigning champs, University of Louisville, waved their flag in the grassy practice area on the other side of the street as their co-ed team pulled out some impressive stunting routines. Post continues below slide show>

I attended this event to meet the Clemson co-ed team and quickly founded them cheering in their tiger sports bras and bright orange shorts out in front of the ocean. It was hard to miss their oversized purple flag and the team of supportive parents sporting the Clemson cheer t-shirts! The Tigers were excited to compete but were also tired from a morning of practice and tumbling in the Florida sun. I was most impressed to meet Dipali Patel, the youngest coach of a D1 collegiate cheer team, who at only two years older than a good portion of the cheerleaders, commanded respect and authority from the team! At all of 5ft tall and a size 00 (way to rub it in), she was hard to see but her voice could not be mistaken! Clemson ended up finishinfourth overall but certainly made their presence known!!!

The cheer practice and intimidation sessions were the most fun to watch!! Teams would gather in the grass before the preliminary event to warm up their routines and practice stunts..some of which were not legal in the competition but completely legal when trying to upstage another team! I have to give credit to Hawaii Pacific University and Stephen F Austin University out of Texas who put on quite a stunting show. I also vote these two teams “BEST CHEER ABS!” I don’t think I have ever seen more ripped stomachs on young girls than I did at this event! Certainly makes me want to hit the gym a little harder! It also made me want to start tumbling again!

After spending the day at this event, I had some final thoughts and some mental awards I wanted to present……Cheerleading has come such a long way in the last 10-15 years! When I was in high school in the late 90’s, college cheer requirements were basically a height requirement of under 5′5″ and the ability to do a standing back tuck! We didn’t have too many cheer gyms around and all star teams were just getting started! Now, kids are doing standing fulls and working out at cheer and dance centers after class. I’ve seen tumbling passes that could easily place these kids on the gymnastics team rather than the cheer team. Many of the male cheerleaders I met were former football players who found it easier to obtain a cheer scholarship than a football scholarship but said that the intensity of how they perfromed did not change. I met one girl who was both on the soccer and cheer teams for Clemson! To anyone who thinks that cheerleading is not a sport, I would invite you to attend any of these events and see the athletic ability on display!

Now to the awards….
1. Best hair and tan – Oklahoma State University
2. Most in need of a little color splash – Georgia Tech (too much white and maybe in need of a little Florida sun)
3. Best abs – Hawaii Pacific University
4. Most unique practice uniforms – SFA University. Red and purple ripped up sports bras and a guy in a plaid Paul Bunyan shirt with chops!
5. Most in need of a more appropriate war chant – USC Game Cocks (some felt perhaps a bit too crude.)
6. Most parents in team shirts – Radford University
7. Loudest team – Louisville (reigning champs..they had a reputation to protect)
8. Most creative use of music – University of Maryland (Turtle Power, Hannah Montana, Super Hero theme)
9. “Where is that college?” award – Azuza Pacific University
10. Best dance team intro – UNC Chapel Hill