|Train Hard.Win Easy.|
PRACTICE MAKES PERFECT
BEING SCHEDULED IS PERTINENT IN HAVING A SUCCESSFUL SEASON IN ANY SPORT. HERE AT OPRF WE BELIEVE THAT HARNESSING EACH PRACTICE WITH A SPECIFIC FOCUS WILL PUSH US TO NOT ONLY GAIN BUT PERFECT NEW AND MORE ADVANCED SKILLS EACH WEEK. WITH HEAVY ATTENTION TO DETAIL WE WILL MAKE SURE THAT EACH NEW SKILL IS MASTERED BEFORE MOVING TO THE NEXT. SOMETHING THAT COULD TRUTHFULLY DESTROY A SEASON IS INJURY. AS COACHES WE WORK OUR BEST TO MAKE SURE OUR TEAM IS TRAINED WELL ENOUGH TO PREVENT ANY INJURIES BUT IN SUCH A ROUGH AND TUMBLE
(LITERALLY) SPORT THEY ARE BOUND TO HAPPEN HERE AND THERE. WE INSIST THAT OUR CHEERLEADERS WORK OUT REGULARLY, ICE WHEN NEEDED, AND NOTIFY A COACH OF ANY AND ALL INJURIES TO MAKE SURE THAT WE REMAIN WELL AND HEALTHY DURING THE WHOLE DURATION OF OUR 11 MONTH SEASON.
10 MINUTE WARM UP
After a quick run, flyers and back spots will partner up and bases will partner up and everyone will flyer stretch each other
(Even if you are not a flyer you will do the flyer stretches) .
30 minute Stick Stunts
Stick Stunting is the stunts in our individual stunt groups. Out goal is to learn and master a new stunt every month.
After warming up halves extensions and libs we will break off and focus on perfecting that practices goal.
30 minute Pyramid
After making sure we have sound strong individual stunts we can then work on pyramid work where the stunts will be connected at all times somehow.
20 minute tosses
This time we will work basket tosses and we are striving for double skilled tosses at least by November so lets work work work!
10 Minute Stunt Choreo Review
All practice we will be working the stunts we will be using the upcoming routine. after we are done working we will review the counts and make sure we have mastered doing them in unison.
20 minutes Condition and Stretch
Each practice will resume with about 10 minutes of conditioned followed by 10 minutes of stretching. Depending on the team demeanor ( if we worked hard the whole practice) these times will fluctuate. Aka- If you do not work hard during practice you will condition intensely for 25 minutes... if you prove yourself during your practice and have worked yourself fully you will have 12 minutes of moderate conditioning :)
tUESDAY-tUMBLE n jump.
5 Minute Warm Up
Cheerleaders will do a quick run, stretch their wrists, ankles, necks and backs.
15 Minute Tumble Warm Up
In a continuos series the Cheerleaders will do a sequence across the floor. The Order of this sequence is as follows: Blocking Forward, Backward, Forward Roll, Dive Roll, Back roll/Back Extension Roll, Hand Stand Hold, Hand Stand Hop, Hand Stand Snap Down Rebound, Cartwheel from your Knee, Cartwheel, Roundoff from your Knee, Roundoff, Power hurdle Roundoff Rebound, 2 Free Passes.
25 minutes Standing Tumbling
After mastering the previous skills our cheerleaders will work on standing back handsprings and our ultimate goal is team standing tucks. This time will also take time to work on jumping into our tumbling and making sure we all approach our standing tumbling correctly, ( Clean on 12, step 34, execute 56, down and clean 78, stand up clean on 1. )
25 minutes Running Tumbling
After mastering a solid roundoff rebound, and standing back handspring, we will work round off flip fops, tucks, pikes, layouts, fulls and so on. All passes will either slap clap and hurdle, or 3 steps maximum.
25 minutes Jump/ Choreo Review.
All practice will focus on the upcoming routines tumbling skills, after working them we will regroup and make sure we can do these perfectly in unison and on our correct counts. We will also quickly review the previous days stunt counts and begin to mash that all together.
20 Minute Condition and Stretch
This time will run the same all 3 practice days.