7. FIRST Team Workout - WINNING!

“Strength doesn't come from what you can do. It comes from overcoming the things you once thought you couldn't." - Coach Qui

Welcome to my world of high school cheerleading! Im sharing my recap of our exciting first team workout and also going offer some valuable insights and encouragement.

Sooooo, Let’s dive into the highlights of the thrilling first day, understand the why behind each activity, AND explore how to keep the momentum going!

Sooooo, here’s the scoop: 16 enthusiastic JP student athletes showed up for the Cheer Interest Meeting and Initial Assessment. Yes, 16!

If you were feeling both nervous and excited, know that even the coach was right there with you, heart racing and mind buzzing with anticipation.

This first meeting was all about meeting the team, setting the tone, and—most importantly—getting to work!

1. Building Endurance: The 400-Meter Run

We kicked things off with a 400-meter run. Now, don’t freak out. This isn’t about being a track star. The goal was simple: pace yourself and keep moving. Why the run, you ask? Well, cheerleading isn’t about looking pretty while waving pom-poms. It’s about intense physical activity, and we need those lungs and legs in tip-top shape to handle tumbling, stunting, jumping, and, of course, yelling. So next time you see us running, give us a friendly wave—don’t worry, we’re not joining the cross-country team!

2. Strength Training: Squats and Push-Ups

Once inside, we jumped straight into squats and push-ups. Why? Because if you want to stunt and tumble, you need the strength to support yourself and your teammates. Picture this: would you trust someone to lift you if they couldn’t even hold their own weight? Nope, didn’t think so. Building those muscles isn’t just about looking good; it’s about safety and performance. Moms, this is where you can join in—get those squats and push-ups going at home. It’s a great way to bond and build strength together!

3. Tumbling: Tempo and Power

With our muscles warmed up, we moved on to tumbling. We focused on TEMPO and POWER—crucial elements for nailing those flips and rolls. Every cheerleader needs to master the rhythm and power of their moves. Think of it as dancing with a touch of acrobatics. This part is fun but challenging. Moms, ever tried a cartwheel lately? No? Maybe it’s time to give it a shot—just make sure the sofa is out of the way first!

4. Flexibility: Kicks and Form

Next, we took those powerful tumbling steps and incorporated front and side kicks. The key here was form—no bent legs allowed! It’s okay if your kick isn’t sky-high; what matters is keeping it straight. Flexibility is crucial in cheerleading, and it takes practice. Athletes, make sure you’re stretching regularly, and moms, why not join in? A family stretch session can be a great start to the day…we sauntered right into JUMPS - this was my first SQUEAL of the night because I got to see them as ONE. It was MAGICAL :) As our flexibility improves…this will only get better!

5. Vocal Training: Projecting Confidence

Cheerleading isn’t just physical; it’s vocal. We learned a quick chant and practiced projecting our voices. Cheerleaders need to be heard, after all—they’re the heartbeat of the team spirit! Our athletes practiced their tempo and timing, and let’s just say, their voices were loud and clear. So, parents, when you hear those chants at home, know they’re practicing to lead the crowd and pump up the energy at games…leadership is electric and will show up in other areas and eventually in their CAREERS…EPIC!

6. Wrapping Up: Reflecting on the First Day

We wrapped up our first practice by thanking God for a safe and successful meeting. There’s a lot to look forward to this summer as we continue to train and grow. Athletes, remember the basics we covered today—endurance, strength, tumbling, flexibility, and vocals—need to be practiced weekly. And parents, your support is invaluable. Encourage your athlete by asking about their training and, better yet, join them in their conditioning and stretching routines.

Encouragement and Next Steps

As we pivot forward to an exciting next practice, I want you to take note of a few important things:

• Consistency is key in cheerleading. The exercises and skills introduced during the first practice should be incorporated into weekly routines. Regular practice will help in building the necessary endurance, strength, flexibility, and vocal power.

• Strength training isn’t just a one-time thing; it’s an essential part of any workout routine, especially if you’re looking to tone up and build muscle. We will continue this throughout your tenure in Cheer. Unlike cardio, which only burns calories during the workout, strength training builds muscle that keeps burning calories long after you’re done. Here’s why it’s crucial:

• Build & maintain muscle: Strong muscles support your stunts and tumbling.

• Boost your metabolism: More muscle means a higher metabolism.

• Balance your hormones: Strength training can help regulate your body's hormones.

• Skyrocket your energy: More muscle, more energy!

• Improve your mood: Exercise releases endorphins, which make you feel great.

For those looking to enhance their nutrition and energy levels, I’ve got just the thing—a free guide on how to build balanced plates. This guide is perfect for busy athletes and working parents who want to learn how to build muscle and support their metabolism without spending hours in the kitchen. Plus, it includes my favorite quick and easy recipes! Grab it on my website :)

Remember: A balanced diet helps in maintaining energy levels and optimizing performance, both on and off the field!

Wrapping it Up!!

The journey of cheerleading is filled with excitement, hard work, and growth. This first meeting set the stage for an incredible season ahead. Embrace the training, support each other, and remember that every step taken is a step toward improvement and success.

Here’s to a fantastic year of cheerleading, filled with strength, stamina, and spirit. Let’s make it an unforgettable experience! I cannot wait to see you all at our next in person WORKOUT!!

P.S. go drink some water!!

Catch you on the flip side,

Coach Qui

Share anything you have questions about or want tips on here!!!

Quick Weekly Checklist:

Copy these into your phone reminders and aim for 3 days a week!!!

• Hydrate

• Warm Up

• Stretch

• Walking Power Kicks

• Cool Down

• Afterburner

Have a great week!