• ARM STRENGTHENING - Do arm strengthening exercises like push ups and weight lifting. They offer some great ways to improve the strength in your arms and shoulders. Good motions are made with strong arms.
  
  
• HIT YOUR MOTIONS QUICKLY - Then hold it for about 30 seconds as tight as you can, tightening your butt muscles when you do this. As that will tighten your other muscles.
  
  
• WORK IN FRONT OF A MIRROR OR VIDEO YOURSELF - Stand in front of a mirror and watch as you hit your motions. Look for arm positions, fist position and any extra unnecessary movements. Then close your eyes and hit the motion again. Open your eyes and look in the mirror to see how you did.
  
  
• EVEN WHEN PRACTISING OTHER CHEELEADING TECHNIQUES - be sure you're completing your motions. Don't get lazy and halfway do them. Always complete each motion to the end.
  
  
• PRACTISE WITH YOUR SQUAD - Coordinate your motions and make sure. you're doing them in unison. Most motions have an opposite or reverse corresponding motion. Be sure to practise both.
  
  
• USE YOUR IMAGINATION YOU CAN COMBINE MOTIONS - Try different and unique sequences. Be creative.

Winners of the 2003
Cheerleading Competition
Immaculate High School

1st Runner Up in Last Years Competition
Hillel High School

2nd Runners Up in Last Years Competition
Queens High School

MERLGROVE HIGH SCHOOL

ARDENNE HIGH SCHOOL

DENHAM TOWN HIGH SCHOOL

Cheer Work-Out

Work-out for 5 days a week -
Monday, Wednesday and Friday (Strengthening and Power) Tuesday/Thursday (Endurance and aerobics)

AIM of EXERCISING:
(1) conditioning
(2) strength
(3) flexibility
(4) Joint range of motion

STEP ONE (5 minutes)
Always START with a warm-up phrase (You should warm-up the body until you break a light sweat or feel comfortably warmed-up)
(1) to elevate body temperature
(2) to promote blood flow
(3) To prepare body to work

STEP TWO (ten minutes)
Stretching: Hold stretch for 30 counts, do not bounce.
(I always have my cheerleaders count together out loud )
It is important that you stretch every part of your body!
I always start with the feet and work my way up the body.
Sitting on the floor you can cover a wide range of muscles

Click here for examples and more on Cheer Work-Out

99 WaysTo Keep Your Man Fit and Healthy