Crush Itat competition

Preparation GuideBy Kate Boyd

Crush Itin practice

Part One

Practice Focus6 Weeks Out

Check Scoresheets and Rules

When you’re six weeks out, it’s time to double check your routine against the rules of thatparticular competition. You need to make sure that you’re going in with the highest possiblescore for your team, so you will also need to check the score sheets to make sure you have allthe criteria for each category.

Experiment with Difficulty

This is your last chance to really experiment with stepping up some difficulty and trying newstunts. You want to give your team a chance to try some fresh stuff and see what sticks andwhat needs to stay the way you originally intended.

5 Weeks Out

Finalize Stunts

Last week you experimented with new material, but it’s time to make your routine final. Sostart with stunts and ask, “What worked and what didn’t?” Then nail down those counts for themain event so you can start working on perfecting them.

Fill Dead Spots

Now we’re still tweaking the overall routine and it’s time to turn your attention to other areas.Do you have some awkward transitions or places that don’t feel like they’re moving? Howabout formations that you’re in for longer than two or three 8-counts? Those are all places youcan consider changing it up. This also can apply to parts of the dances or cheers that need alittle more variety through ripples or even just parts.

4 Weeks Out

Polishing Cheer and Dance

You now have all the major components of the routine down and we can polish them to shine.That means going through each count slowly so your team gets muscle memory and hasperfect placement. You can still tweak some little things as you see fit, but this is really thetime to focus on having everyone look their best as a unit across all motions.

Practice FocusLook for Synchronization

The same way you’re focusing on creating a unified look in motions you want to polish up inevery area of your routine. Watch all the jumps to make sure they are hitting and landing atthe same time. If people are tumbling at the same time, it’s time to make sure that counts arecoordinated. And stunts need to have definition and synchronization as well. Take a good lookand polish every part of the routine.

3 Weeks Out

Start Full Out Routines

Now that everything is set in stone and polished over, you need to focus on the putting all theparts together as a whole because they need to build their muscle memory and stamina. Aimto do the routine full out 2-3 times in every practice. Also do the routine doing half therequired skills or marking some sections to get them used to doing the whole thing all the waythrough as you work your way up to full out routines.

Focus on Stamina

Right now your team needs to focus on being able to get through the routine with ease, whichis why we focus so heavily on doing everything together and working up to full out routines ineach practice. This is the time to make sure that the routine as a whole isn’t too straining thatthey can’t make it through it or be ready for it the week of competition.

2 Weeks Out

Full Out Focus

Last week you worked your way up to more full out routines. Now it’s time to make them theprimary focus. Do full out routines 3-5 times each practice. Use the time in between to correctand tweak and encourage. They should leave the week feeling like they can do the routine intheir sleep and hit it every time.

Practice Performing

As you get near the competition day, your team needs to practice performing as much as theskills. So it’s a great idea to create an opportunity for them to show off their routine. A peprally or a “show off” event for parents. They need to get dressed, put on their facials, and dothe routine completely in front of a crowd. This gives them a good chance to get a sense of thenerves and adrenaline that will come out when they perform at competition.

Practice Focus1 Week Out

Full Out Only

At this point, you’re really exclusively doing full out routines after you warm up. So keep thefocus on 4-5 per practice as the main event. Continue to correct but be sure to focus on thegood and encouraging the same amount if not more than correcting so their confidencecontinues to build. This is also where you implement any tweaks from your show off day.

Fun

They’ve done the hard work, and they should know their routine by heart now. It’s time tokeep morale high and your team injury free. So focus on team building activities and addingsome fun, celebration, and rewards into practice. That way they not only feel great andconfident but they’re also rested and ready to crush it at competition.

Crush ItMENTALLY

Part Two

mental toughnessActivity # 1 Separating identity from results

This activity will help your team members understand that their identity is more than theirresults on the mat and help them separate their self-worth from their performance.

How It Works

Give the team members a piece of paper with approximately 10 circles on it or have themdraw 10 circles on a blank sheet of paper. Ask them to think of words that either describethemselves, are roles they play, or are things they like and then write those words in the circleson the paper. Explain clearly that cheerleading or cheerleading related things can only go inone of the circles. Most of the circles will contain descriptions of themselves that have nothingto do with tennis. If the members need more circles, tell them to draw them in. Let them dothis for several minutes.

After everyone is done writing in the circles, instruct everyone to draw a big circle around allthe little circles. Explain that that the larger circle represents the total picture of who they areand that finding a balance in their lives helps reduce the pressure the may feel whencompeting. Discuss this for a short while.

Explain that they can only focus on cheerleading performance when in cheerleading activities,so it’s a small part of who they are and doesn’t affect the other parts of themselves. Byrecognizing this, they can realize that a bad loss or poor performance only effects a small partof who they are. They still have many other things that don’t depend on their results. This willlessen the pressure they may be placing on themselves and allow them to compete with lessworry about losing or playing poorly.

Activity # 2 Factors team members can and cannot control

This activity will help players become aware of which things they can and cannot control. Theywill also realize that trying to control the uncontrollable leads to increased stress andfrustration, as well as decreased levels of performance.

How It Works:

Two circles (one inside the other) are put on the floor. Ropes, tape, or extension cords can beused to make the circles. The circle of control is smaller than the other circle. A coach willread a factor from the list below. The players have 5 seconds to choose and stand in one ofthe circles. If they think the factor could be in both circles, they can stand with a foot in eachcircle.

mental toughnessAfter final positions are locked in place, a player from each circle could be asked to justify theirchoice. This often generates discussion among the players. After the correct answer is given,each player standing in the correct circle receives a point. The next round begins with a newfactor.

Possible factors to use: Intensity during practice, parent’s actions, different floor than they’reused to, injury or sickness that makes them adjust the routine, bigger crowd than theythought, music skips or messes up, how much they sleep, or judges score or ranking

Activity # 3Rituals and Routines

Rituals and routines help your team to prepare for competition by getting in the right mindsetfor performance.

How It Works

Sit with your team or captains to determine some ideas for creating a pre-competition routine.Often this looks like a special cheer, game, or activity that helps your team feel energized,relaxed, confident, and focused. It could even be a series of activities that creates that feeling.

For example, trying to help your team prepare by warming up as they would warm up atcompetition can become a ritual that helps them prepare. Additionally, creating a fun cheer orchant that they can come in and yell or a song to sing before they’re up on the mat can helpthem feel energized. Or planting one thought in their head or having one person give a smallsignal every time they get set on the mat then their mind can focus at that instant.

Experiment and find some things that your team is on board with and wants to be a part oftheir pre-competition ritual.

Activity # 4 Self-talk

This activity is designed to help team members understand the benefits and use of positiveself-talk, and understand that negative self-talk can damage both the mind and the body.

How It Works

Your team may work individually or in pairs. A coach will read a negative self-talk statementout loud to the group. Then they will all clap their hands once. The hand-clapping functions asa signal to stop a negative thought. Each player or pair will then be asked to replace thenegative thought with positive self-talk. They will get 30 seconds to write down their positive

mental toughnessself-talk response. Then you will discuss those responses based on the following questions:Does the statement address the original negative thought? Is it re-framed to be positive? Is itfairly short? Is it under the person’s control?

Activity #5Visualization

This activity is designed to help team members cultivate a mindset of confidence and memoryby practicing the routine in their mind.

How It Works

Have your team sit on the floor with their eyes closed. Play their routine music and ask themto visualize every move and skill being performed successfully. Do this more than once thefirst day. You can even make this part of your remaining practices or have them do it at homeas they prepare for competition. When they do this they train their mind to think positivelyand set themselves up to perform the skills more successfully when they actually do them.

Activity #6Mental Reframing

This activity helps team members to see their difficult skills in a simplified way and stayfocused on each present skill they’re performing.

How It Works

Sit with your team and verbally walk through each skill and sequence. As you do break themdown into their most basic elements so they see how even their most challenging sequencesare really made up of simpler skills that they can manage every day. Then as they go throughthe routine ask them to focus on each of those skills at one time rather than thinking ahead tothe next part of the routine or considering the sequence as a whole. This builds confidenceand helps them feel more in control of each skill they perform.

Crush ItAS A TEAM

Part Three

team building activitiesCRAFTS

T-Shirts

Take some time and make some matching t-shirts. Do it with markers, tie-dye, or evenrepurpose old shirts together.

Jewelry making

Get some materials and put together bracelets or necklaces for a fun gathering.

Painting party

Find a cute picture or graphic online and have everyone paint a canvas of the same thing tohang in their rooms.

Spirit Signs

We know you use lots of signs for every game on the field and around the school. Take oneday and make all of them so you can be done with it and have a bonding experience.

Bows

If you have a special occasion or theme coming up, take some time to create bows for yourteam to match.

Spirit treats for teams

Put together goody bags and locker decorations for the teams you cheer for.

Pumpkin carving or other holiday themed crafts

Take advantage of a built-in theme with a holiday and create a craft party around it.

SOCIAL EVENTS

Pool Party

This is a great way to bring your team together over the summer.

team building activitiesMovies

Whether you do a movie night at someone’s house or go to the movies, it’s fun to bond over acommon interest and experience.

Roller Skating

Because who doesn’t need to throwback to when they were 7?

Indoor Trampoline Park

This is an outing your team is uniquely equipped for. So have some fun.

Camping and/or Hiking Trip

Take a couple of days and get out of town with an outdoor adventure to bring bonding to theforefront.

Local minor or major league or college game

There’s always another sport going on. Take some time to experience a bigger stadium andcrowd and have some fun in the process.

Retreat or Sleepover

Get your team together with some intention and have a sleepover or retreat focused onbonding and team-building.

Bowling

Rent a lane (or a few) and throw a few balls down the lane for some good, clean fun.

Holiday Parties

Christmas, birthdays, or other special occasions offer a great excuse to get social instead ofserious.

Community Events

Participate in events happening in the community like local festivals and parades. Have abooth, put on a show, or just go together to hang out. It’s all fun.

team building activities

GAMES

Ships and Sailors

This is too long to explain, but you can find the whole rules and list of commands here:http://osls.emory.edu/files/leadership_emory_files/leadership_emory_staff/tenet_3_documents/ships_and_sailors

Duck, Duck, Goose

I think you know this one. ☺

Sock Wars

Two girls face each other on hands and knees wearing one sock. The winner is the first one toremove the sock of the other player while staying at ground level.

Lava River

Also complicated, but you can find instructions herehttp://thegrid.centertheatregroup.org/index.php/grid_activities/detail/crossing-the-lava-river-team-building-activity or a video here https://www.youtube.com/watch?v=3Mq5vQi3DWY

Jeopardy

Create questions about cheerleading, your school, or team members (or all of the above andthen some) for a game of jeopardy.

Two truths and a lie

Each cheerleader says two things that are true and one thing that is false about themselves.The team guesses which is the false one.

Never Have I Ever

Everyone stands in a circle with one person in the center. The person in the center says onething they haven’t done. Those in the circle who have done that thing must move around andfind a new spot among the other people who have moved. One person is left in the middle tolist something they’ve never done.

team building activitiesIn Order

Jumble up your team and have them work together to be put in a straight line in order in aparticular way, e.g. birthdays or height.

Blind obstacle course

Use mats, other materials, or even other cheerleaders to create an obstacle course. Pair upyour teammates. One gets blindfolded and the other has to direct them through the coursewith their voice only with no help from the others. Vary the course or remove the blindfoldedparticipants for each turn so they aren’t familiar with the course beforehand.

Knot game

Have your team stand should to shoulder in a circle and with each hand grab a hand ofsomeone else in the circle. Then your team must work together to untie themselves. You coulddo this in multiple groups and make it a competition as well.

Candy Tell All

Pass around a bag of candy. Then once the bag is around the circle. Announce that for everypiece they took they have to share one thing about themselves. Then commence the sharing.

CHEERLEADING-RELATED

Themed practices

Get dressed up for a practice. Possible themes include: neon, heroes, red hot, black and white,twins, pink out, backwards day, inside out, rock star, Halloween, patriotic, and more.

Cheer clinic

Put together a mini-cheerleading camp for young, aspiring cheerleaders. This can also doubleas a fundraiser.

Friendly competition

Have jump-off or some other semi-competition during practice to get everyone rooting for oneanother and pushing each other to be better.

team building activitiesWarm-up fun

Play a game to warm-up or put on a fun group dancing song that can get their blood pumpingwhile having fun.

Creating New Sidelines

Need to spruce up the motions on old sidelines or create brand new ones? Divide your teaminto groups and have them work on creating them and teaching them to everyone.

Game Debrief

The practice after each game, sit down and discuss how it went. What could be better andwhat was done well.

OTHER

Community Service

Take some time to give back to the community and put everything into perspective.

Big Sis/Lil Sis or Prayer Partners

Pair the team up by older and younger early in the season and have time throughout the yearfor them to intentionally bond so your younger team members have someone to turn tothroughout their transition on your team.

Fundraisers

These not only help to raise money you need but also create an opportunity for your team tobond by pursuing a common goal outside of cheerleading.

Beach ball questions

Write questions all over a beach ball and toss it to a cheerleader. Wherever her right thumblands when catching it is the question she has to answer and then she throws it to someoneelse.

Taking pictures

Make impromptu photo shoots a part of your practice or activities to help boost morale.

team building activitiesTalking

Taking time during practice to sort out issues or start difficult conversations is healthy and agood use of your practice time if communication (or lack of) is keeping your fromaccomplishing your goals.

Teaching activities and discussion time

Creating specific lessons to teach and talk through during practice can help build characterand your team.

What I Like About You posters

Write each girl’s name on a poster and have every team member write something they likeabout that person on it.

Goal Setting

Have your team submit goals together that they want to accomplish and check in on themthroughout the year to keep everyone on track.

Spirit Stick

Make a spirit stick that you give to the girl with the best attitude during practice. At the end ofthe next practice, she has to pass it on to the person of her choice.

Snap Cup or Cheers for Peers

Create a cup or box where cheerleaders can leave notes about someone who did somethinggood that day and read them weekly.

Team Circle

Circle up and make your team members say one thing that went well during practice or thatthey did well during practice to the person on their right and/or their left.

Team-building book

Go through a team-building book together. A couple of books that were suggested are: Tribes,7 Habits of Highly Effective Teens, and Lead Like Jesus.