i do the five minute warm up i do in my ballet lessons. basically you go through the five foot positions with deep plies and full stretch downward and upward. it stretches my muscles while also getting my heartrate moving!

Nothing! Sorry not helpful.

Personally I think just skating a few laps on the ice and taking some time to just glide around before getting started on my agenda for the day is enough, but I've been known to plow straight into spins sans warm up on several occasions in a time crunch.

Just listen to your body.

I skate on public's so I'm not willing to sacrifice ice time to warmup so I just warm up on ice. If you skate freestyles I've seen jump ropes, sneakers, foam rollers, and yoga mats all get dolled out, and weird jumping exercises all up and down the lobby.

My experience from other sports: a good warmup starts with getting the heart rate up and muscles warm, like jogging or spin biking for 15 min, then some dynamic stretching like butt kicks, high knees, and hip openers. You can find a lot of exercise options online and figure out what works for you. If you're working on jumps, I would also include some explosive exercises like sprinting, leaping or box jumps to get ready to generate power. You could also look into some ballet/dance warmups for flexibility and stability.

My biggest challenge is finding a place to warm up! Does anyone actually go to a rink that has spin bikes/equipment or a proper warmup space? I would love to run before getting on the ice, but the only place to go is outside on a busy street..

The FIFA 11+ warm up (minus any moves that require another person): https://digitalhub.fifa.com/transform/267e6937-b83a-478e-b585-a99196afe744/The-11-_FIFA-Medical

Sounds insane but the research has shown those who regularly do the warm up before training or games were less likely to sustain knee, ankle, hamstring, and hip or groin injuries than athletes who warmed up in other ways.

Start with Level 1 and as you get stronger, you can move up to the others.

It doesn’t sound like you’re qualified to run your own team.

Have you started out as an assistant coach? Did you cheer? These seem to be a lot of questions that you should have learned as you came up, certainly under the guidance of more experienced coaches.

Also, doesn’t your gym have a program that you all follow?

I’d recommend pairing aerobic cardio with anaerobic cardio. I wouldn’t recommend only doing the same mile run or sprints every day as that will only get you so far. There are endless ways to train both, get creative. Find what your teams baseline is in both and push that baseline as the season progresses. If you can manage to train skills and cardio or anaerobic cardio (in a safe way) in one go even better. As far as how long and how often that really depends on your practice schedule. You’ll be able to train a team very differently if you have them five times a week vs two.

That said being in shape will only get your kids so far. Having the correct technique and experience repping out skills is more important imo. Both are needed but learning how to do skills properly and practicing them should take a lions share of the time that you have with them.

There’s no hard and fast rules really, every team is different. Don’t forget to throw some fun in there for em as well, it can be hard to do especially when competitions are coming up but they can really be what the team needs sometimes.

I’m only a high school cheerleader but if you want some suggestions. You could try to start or end with conditioning. One thing you can do is have them run around while yelling and/or singing to their music. When my team goes to tumble we workout at the end and once you finish you grab your water and do gather to break out. For the workout you could do a few squats or squat jumps, push ups, burpees, jumping jacks, sit-ups, or a combination of them. If they aren’t doing well in the routine you can have them do squats together (yelling the number or spelling their team name). Make sure they are all together, if someone is lagging behind everyone else should maintain their squat. These are just suggestions and you should definitely consult a coach about these you aren’t sure! ╰(´︶`)╯

Do you really need to diet? For a level 6/7 team I'd probably say the pressure should be on your bases to get stronger. Since you're already a flyer you must be pretty light already. I've thrown flyers as heavy as 65kgs, of course it was harder but doable (I am a man though). If you're between 40-55kgs already I would say you're light enough.

That said, if you think you're determined to do this and would like to be a little leaner I can share some tips from my lightweight rowing days. Rowing is a very cardio heavy sport so you need to keep the energy levels up while maintaining strength and muscle mass.

You may know the basics already but just to highlight: the safest way to do this is to run a daily 200-500 calorie deficit over the space of a couple of months, doing so you can drop ~3-5kgs. Anything faster than this is probably too quick and you'll feel tired all the time.

Some people prefer to do things like intermittent fasting where you only each within a set window of time during the day and fast the rest, since I needed my energy levels up throughout the day for the multiple training sessions I planned out my meals each day so my calories were evenly distributed. Up to you what you prefer, provided you maintain a calorie deficit the outcome will be the same.

Here's my top tips/guide from rowing (key points in bold):

​

1. Calculate you're base metabolic rate (there's lots of calculators online you can use). Remember to increase this for days that you are training (e.g. if you're burning 500 kcals in a training session you can enjoy 500 kcals more food that day, score!). Plan your diet according to this number, so if you burn 1500 kcals on a normal rest day you should eat & drink between 1000-1250 kcals to lose weight safely, and you should eat more on a training day.
2. Monitor how many calories you are burning in training [optional]. This one is probably optional for cheer - you may prefer to just estimate how many calories a training session is, I'd guesstimate for a petite woman you're talking between 200-400kcals per hour*. For a harder session, maybe more. Rowing training revolves around training in heart rate zones where we monitor our heart rates throughout, the tools we use for this also provide calorie readings too which is helpful. Note this will always be an estimate though, it won't be 100% accurate. I recommend the brand Polar, you shouldn't wear a watch when stunting and probably don't need a fancy GPS watch like me (unless you love cardio/outdoorsy sports too such as running, cycling etc). But you can use the phone app + chest strap heart rate monitor (HRM) to do this. A chest strap is better for more accurate readings than an optical wrist HRM, you can wear it under your top when you train so it shouldn't get in the way of flying.
3. Eat a meal with some form of carbs at least 2h before a training session to maintain your energy. Keep some form of glucose + caffeine gel/chewy in your kit bag too in case you miss this meal because of work and you need something urgently before training.
4. Learn to season your salads. Seriously, do this. A bowl of salad leaves/veggies will taste INCREDIBLE with a healthy dose of salt & pepper and a tablespoon of oil/mayo (if you're inclined). Throw some chilli in, some herb leaves (e.g. mint/basil/chives). So long as you're running a calorie deficit you can still enjoy food.
5. Eat a balanced diet (including carbs). Some people swear by ketogenic diets and cut out carbs completely. If you're training at a high level I advise against this. You need sugar to train. Make sure you get some carbs every day as well as protein/fats/green veggies.
6. Get a smart weighing scale and monitor the trendline over time. I recommend EuFy, I use Smart Scale C1 + app where you can view your data. Measure your weight every day but do not worry about the daily readings, your weight will fluctuate naturally according to how much water weight you're holding, how much fibre you're eating etc. So long as the trendline is going in the right direction incrementally your diet is working.
7. Plan for social events/celebrations. Dieting is rough psychologically, if you have a big event coming up try to plan your diet so you can still enjoy it. For big events like Christmas, I planned a "milestone week". I knew my consumption would increase this week so I planned for a plateau in the trendline. I said to myself, "hit this goal weight the week before and expect to stay at that weight for 3 weeks", then continue afterwards. If you're more disciplined than me you can attempt to keep running the deficit during these periods, but try to minimise the impact on your enjoyment and social occasions. Grandmothers/parents/other family tend to give you a hard time if you don't want a piece of the cake they made especially for you.
8. Constant dieting is rough, once you reach your goal weight, repeat step 1, except now you can eat the full amount. Eat enough to maintain this weight and you stay there, no more, no less. Resist the temptation to eat as much as you used to. You don't want to repeat this process every few months.

*Nowadays as a 82.5kg man I regularly burn 800-1000kcals during a 1hr rowing training session. Cheer sessions tend to be more like 500-700 for me, so I'm guessing with a smaller frame and less emphasis on generating power a flyer would be around half that?

Honestly, you don’t need to really diet. Cheerleading is a work out in itself. I was on a level 5 team, practiced 4 times a week for 2 hours along with being on a level 4 team as well and I just tried to portion and if I didn’t it was okay Bc I was still in the best shape of my life and able to get through a routine. I am a back spot (female) and I have backed girls that weighed 140 pounds and there was no issue for me. Don’t try to go on a strict diet because I’ve seen some scary things with some girls (flyer) going on diets and being border line eating disorder so if you portion your meals you shall be fine! Don’t worry about ur backs and bases they’re built to toss girls of variety of sizes !

I would recommend reaching out to the coach directly. What you need to know is largely going to depend on the squad you're trying to join. When I tried out for high school cheerleading (I did not get in, for the record), they wanted us to be able to do the splits at least one way, cartwheels, and anything else was a bonus. The main thing they wanted was the ability to follow choreography and hit the moves (I don't remember the word) without getting sloppy. If you're looking to join a team that competes, they will want more. If you can't talk to a coach, find someone currently on the squad and ask them.

- You intend to lose weight. This can only occur with a calorie deficit. You'll have to eat less to accomplish this goal.

- You want visible abs. Again, a calorie deficit is the only thing that will accomplish this.

- You want to gain strength. This means resistance training. Set up a targeted weight lifting regimen that focuses on each major muscle group once per week.

Two major takeaways: 1. Calorie Deficit (eat less) and 2. Lift weights

Lastly, given your size and goals, there is literally no way that lifting weights will make you "too bulky." It will make you lean.

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I think Chloe thing is not really for beginner start with Pilates on YouTube or with daisy keech ab workouts. Introduce fun workouts like dance .. and then you can build up to doing Chloe’s challenges.

i started with the get toned 2019 and the abs from that year as well. her results from that year looked the most realistic for what i could achieve with my body. i haven’t worked out in at least 2-3 years and i struggled but it’s manageable. just push through, nothing is impossible

A combination of Peloton strength workouts and the DancerStrong program with Allie Christensen. The DancerStrong program includes live virtual workouts where I can get feedback, and that’s proving to be the key to not injuring myself (again). As an adult, I’m definitely still struggling to find a way to incorporate all of the different focused workouts into a very limited time each week.

daily i do 1-1.5 hours of reformer pilates, 30 minutes stretch and strengthening my feet,  a light stretch (splits, heel stretch etc), back exercises. most days (i skip this when i get tired) i do a super deep stretch with oversplits on chairs front side back etc. I lift heavy-ish weights around 2-3x a week usually just legs and weighted abs i don’t train upper body outside of pilates because i feel like for the purposes of ballet pilates does enough for arms, chest, back etc. once a week i do cardio at the gym. I have really specific routines for each thing if you are interested! 

I've done multiple things over the years, but specifically for the purposes of partnering, my routine has been something like: 20x Pushups 2x a day, and a few times a week, pullups, both weighted and non, bench, deadlift and Push Press (I find it works a bit better than the overhead press)

Thank you! 👏🏼

I’m also seeing this take all over the internet and this is such a helpful breakdown. It’s wild how many people underestimate how hard this style is just because it’s not filled with back to back tricks or ultra-technical ballet sequences. The stamina alone takes skill, but people are somehow overlooking the layering of counts, level changes, visuals, and the fact that they’re performing not just with their bodies, but through the face.

Also, everyone’s griping about “Rock That Body” being decades old, but I didn’t hear anyone complaining when “Move Shake Drop” went viral… and those songs are literally a year apart 😂

Actually this year the choreography is the best it ever looked . Dcc specifically used to have weird choreography. Other Pom teams like the dolphins and raiderettes have fun moves

I know what is is. The moves themselves anyone can do, it’s just the pace, speed, and precision used to make it look good lol. Look at the TikTok dcc challenges going viral. It took me like 3 days to properly do boom shake lol

people don't realize it's literally your job as a dancer to make everything look effortless!

I don't understand how anyone can look at dcc and say "that's easy"

Walk in 15 minutes before ice time starts and scramble to get everything on so that I have 3 minutes to stretch out my groin on the ice before pucks start coming at me.

I also live 5 minutes from the rink, so I'm usually doing work right up to 20ish minutes before the ice time starts.

Be at the rink like 1 hour prior. Get in the mood, chatting with the team. Change into sports gear, run like two rounds around the ice to give the body a heads up. Start stretching at the stands. Maybe jump some stairs, not too much, just to get going. Then throwing the moonball against the wall and catch with glove, warms up the eye, gives you a good feeling. For all of this I am alone, so I can focus and listen to my body, whatever it may need. I am 46. you better listen to your body at this age ;-) From then on its like 30 Minutes relaxing, talking, putting the gear on, I like to have a banana or basically whatever is useful to not get an empty stomach ON ice. The result if this is I am immediately comfy when on the ice. I am already warmed up, already in my zone. Of course, another on ice stretch comes along, but thats pretty short. So I get on the ice and try to have some fun. Goalie for 4 years, just for fun, no league.

I show up an hour and a half before the game, go to the pro shop for sharpening or anything needed, then I sit in my Jeep listening to my goalie pre game playlist while getting my mind limber. Then I have a pre game lightening (poop). Then I get the whole bottom half dressed and then watch whatever game is going on to cool my upper body until it's over and the Zamboni comes on. Then I get the rest of my shit on and sit on the bench in the locker room to get my mind into game mode.

Fat lip of Copenhagen. Lacrosse ball to bounce while I’m walking around the rink. Stretch. Pitter patter.

An energy drink and a zyn. Light stretching real quick before I hop in net. If I need a boost halfway through, I’ll either eat a small amount of candy for sugar or use a smelling salt. I stretch my legs a little daily. I play pickup hockey for reference.