Mapeh

• Cheerdance


  Performing routines which include aspects of dance, gymnastics and acrobatics such as tumbling, stunting and jumping
• Cheerdance training


  • Depends on the individual, some practice weekly and others all day, every day
  • Can consist of strength, flexibility and skill work
  • Can involve repeated practice of skills or set choreographed routines
• A focus on good nutrition is essential to help gymnasts, dancers and cheerleaders achieve the ideal body composition as well as ensuring they have adequate energy to support growth and fuel training
• Strength-training workouts


  Great for building muscle strength and endurance
• Muscles need protein to stay strong and healthy
• Walking lunges


  1. Take a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to 90-degree angles

  2. Press your right heel into the ground and push off with your left foot to bring your left leg forward, stepping with control into a lunge on the other side
• Squats


  1. Stand with feet a little wider than hip width, toes facing front

  2. Drive your hips back-bending at the knees and ankles and pressing your knees slightly open-as you

  3. Sit into a squat position while still keeping your heels and toes on the ground, chest up and shoulders back

  4. Press into your heels and straighten your legs to return to a standing upright position
• Calf raises


  1. Hold weights of the same size at your sides with your arms slack

  2. Slowly raise your heels, pause for one second

  3. Slowly lower your heels back to the ground
• Push ups


  1. Get down on all fours, placing your hands slightly wider than your shoulders

  2. Straighten your arms and legs

  3. Lower your body until your chest nearly touches the floor

  4. Pause, then push yourself back up
• Pull ups


  Engaging the muscles in your arms and back, bend your elbows and raise your upper body up toward the bar until your chin is over the bar
• Inclined push-ups


  1. Stand in front of your box or bench, then squat or bend down and place both hands on either side of it with your fingers pointing forward

  2. Step your body back into a plank position, one leg at a time

  3. Bend your arms to help you slowly lower your chest toward the box, straighten your arms to bring yourself back up into a straight line
• Jogging in place


  1. Pump your arms as you jog

  2. Lift your knees higher to increase your heart rate

  3. Increase your speed
• Cheerdance


  Originated from cheerleading, which is the performance of a routine, usually dominated by gymnastic skills such as jumps, tumbling skills, lifts and tosses combined with shouting of cheers and yells to lead the crowd to cheer for a certain team during a game or sports activity
• Cheerdancing originated in the United States
• Health benefits of cheerdance

  • Healthy level of fitness
  • Strength training
  • Coordination
  • Flexibility
  • Improved posture
  • Team building
  • Confidence
  • Knowledge in following directions
  • Setting personal goals
  • Better relationships with fellow team members
• Cheerdancing shares many of the same types of injuries seen in other combative sports
• Preventing cheerdance injuries


  • Use mats and even surfaces when learning new skills
  • Maintain a good fitness level
  • Observe proper warm-up and cool-down exercises
• Cheer motions


  • The basics are simple but important to learn
  • Perfecting the proper technique of simple cheer motions will allow progression to more-advanced skills and ensure safety
• Basic cheer motions


  • Beginning stance
  • Cheer stance
  • Low V
  • High V
  • Touchdown
  • Low touchdown
  • Clap
  • Clasp
  • Overhead clasp
  • Low clasp
  • Punch
  • L motion
  • Diagonal
  • T motion
  • Half T
  • Side lunge
  • Front lunge
  • Bow and arrow
• Chant


  A chant is usually very short and you repeat it 3 or more times
• Cheer


  A cheer is longer than a chant and is done only 1 time through
• Types of cheers and chants

  • Offense chant
  • Defense chant
  • Spirit/general chant