home_training

MKCA can't wait to get back to training, for another great year, 2010! The year has just begun and due to bad weather we already had to cancel last weeks lessons! We would therefore like to offer all of our Level 2 + Cheer squads (Powers, Advocates, Divine) the next workshop for free! This will be between 9:30 and 1:00 on Sunday 17th January 2010. Stunt groups will then be able to stay between 2:00-4:00 (£4 per cheerleader) in order to start choreography for their new routines. We will also be arranging additional practices during the February half term in the lead up to Future Cheer's 'Heart of England' Regional.
Bored of being 'snowed in?' I have provided some simple exercises below for you to do in you own time. This will keep you fit and keep up your basic technique ready for when we start back! Please make sure that all of the suggested exercises are done with care. That all participants are wearing loose comfortable clothing with hair tied back off of the face and that activities are done in a safe environment ie do not jump or run across slippery or hard flooring. Most importantly do not do the exercise if the space does not permit it. We would advise you to wear tied trainers whilst jumping to protect your ankles and feet. Why not send in photos of you training at home and we'll post your photo in the space below!
		07707950204 admin@mkcheerleadingacademy.co.uk
age 3-5	age 6-8		age 9-12	age 13-15	age 16+
The warm-up
Put on you favourite dance track and dance from beginning to end!
Limber/Isolations
warm-up all of your joints by rotating them in a circular motion (this does not apply to the neck and ankles - in stead make small semi-circles taking care not to tilt the head back) How many different body parts can you isolate?
Stretching
Remember never to bounce your stretches and to hold them for at least 20 seconds at a time. You should feel a slight burning sensation during this time and should stop if the pain becomes sharp of too painful. Arms* - Pat yourself on the back with you right arm. With your left arm push your right elbow so that both arms are behind you head. (Repeat on other side) - Stretch your right arm across your chest, keeping it straight at the elbow, reaching across your body. with you left arm pull in at the elbow until you feel a stretch across you shoulder and into you upper arm. Legs - *Keeping both feet together your knees straight and by bending at the waist only try to touch your toes. Once you can do this hold you ankles and pull your nose to your knees for an enhanced stretch. - Stepping forward on you right leg, bend at the knee to create a forward lunge position (your left leg should remain straight with your knee facing the floor). release you left heel off of the floor and keep your shoulders back in line with your hips. - Repeat as above with the left leg flat on the floor - Repeat whole sequence on the right Don't forget: these are just some basic stretches to start with. We will be stretching more later! However if you feel you need to stretch a particular muscle before we continue than please do so...
Conditioning
Get a parent or older brother or sister to help you with these...			Once these get too easy try doing each exercise twice or three times. This should be done in sets of the number indicated ie. do three sets of 25 cheer jacks. Do not increase the number to 70 or try doing them all in one go.
1) Jump 5 times	25 jumping jacks		25 jumping jacks	25 cheer jacks	25 cheer jacks
2) Hop on one leg 2 times and then hop on the other leg 2 times.	10 squat thrusts crouch down with your hands on the floor and then jump your feet back to a push up position. Jump you feet back in and stand up.		walk up and down the stairs 2 times	walk up and down the stairs 3 times	walk up and down the stairs 3 times
3) Tiggle your toes (with legs bent) and then tiggle the ceiling (stretch up tall) 2 times	15 speed tucks with your arms in table top in front of you jump your knees up to your chest.		15 speed tucks	25 speed tucks	25 speed tucks
4) Wiggle your hips right to left 8 times	Try to hold a push up position for 10 seconds (make sure there is no dip n the back)		walking lunges from one side of the room to the other.	walking lunges from one side of the room to the other.	10 tuck jumps. With arm motions
5) Sit on the floor with the soles of your feet together. Gently bounce your knees up and down 10 times (butterfly wings)	15 crunches Laying on your back bend your knees and place your feet on the floor (near your bottom) then place your hands on your legs and slide them up to your knees so that your shoulders are off the floor. lower back down carefully.		10 push ups with fingers facing in	15 push ups with fingers facing in	15 push ups with fingers facing in
6) Sit on the floor with your legs stretched out in front of you and together. Touch your head, shoulders knees then toes 5 times.	Practice your tuck jumps 5 times		10 push ups with fingers facing forward 5 push ups with arms wide 2 push ups with hands in a diamond below the belly button	15 push ups with fingers facing forward 10 push ups with arms wide 5 push ups with hands in a diamond below the belly button	15 push ups with fingers facing forward 10 push ups with arms wide 5 push ups with hands in a diamond below the belly button
Why not make this more fun by rolling a die to choose which number exercise you are going to do next! If you don't have one get an adult to write some numbers onto small pieces of paper. Fold them up and select them from a hat or bowl.	Practice your star jumps 5 times		15 crunches	25 crunches	25 crunches
	Practice your straddle jumps 5 times		15 back crunches	25 back crunches	25 back crunches
	Ask a parent or adult to help you with this next one...		15 side crunches on each side	25 side crunches on each side	25 side crunches on each side
	'Coach Says' Call out the following commands in bold for the cheerleader to follow saying 'Coach Says' before each one. The rules are the same as 'Simon Says' Try to catch the cheerleader out by not saying 'Coach Says' If they move they are out!		Hold a plank for 30 sec	Hold a plank for 1 min	Hold a plank for 1 min
	High V (arms stretch up and out with hands in fists and thumb to the front) Low V (arms stretch down and out with hands in fists and thumb to the front) T (arms stretch out in a T shape with hands in fists and thumb to the front) Diagonal (arms stretch out in a diagonal shape with hands in fists and thumb to the front) Half T (The same as a T with one arm bent in at the elbow) Broken T (The same as a T with arms bent in at the elbows) Clasp (Elbows together and arms held up in front of the face. Hands should be hollow and make a dull thud sound)		Additional Stretches Sit in the splits for 20 seconds making sure that the back knee faces the floor and the front knee id facing the ceiling. hold for 20 secinds with your shoulds kept back in line with your hips Box Splits - Sit on your bottom with your legs stretched and apart. Reach forward aiming to get your elbows on the floor, then your nose, then your cheek, shoulders and finally your tummy (remember o keep your knees facing up!) In pairs (every other day)- A) lay on the floor B) stand at A's feet A) Keeping it straight, raise one leg high keeping the other leg flat and extended on the floor. B) Hold A's leg and stop it from moving A) Push into B for 5 seconds aiming to get your leg back on the floor B) Hold A's leg in position taking care not to raise the leg any higher whilst A is pushing as this will cause damage to their muscle. Once they have stopped pushing raise their leg and repeat until they cannot stretch further. You are aiming to get their leg on the floor. Repeat on both legs then swap roles! Remember you must keep your hips straight and have good posture whilst stretching or you will get bad technique.
	Additional Stretches Sit in the splits for 20 seconds making sure that the back knee faces the floor and the front knee id facing the ceiling. hold for 20 seconds with your shoulders kept back in line with your hips Box Splits - Sit on your bottom with your legs stretched and apart. Reach forward aiming to get your elbows on the floor, then your nose, then your cheek, shoulders and finally your tummy (remember o keep your knees facing up!)