Conditioning is very important for cheerleader to do to stay in shape when competition season is over:

Crunches

Strong stomachs are very important in cheerleading. A strong stomach allows for better cheer jumps--it helps in better stunting and pyramids--as well as in gymnastics. 

Side Crunches

All the same rules apply with the regular crunches, only your legs are bent and leaning over to one side. Do your crunches normally, keeping your shoulders slightly off the ground. Again, begin with about 25 on each side and work your way up.
Note: A fun way to do sit-ups as a squad is to do it to music. One eight- count of crunches to the middle, the next eight- count to the side, back to the middle for another eight- count and so on!

Toe Touch/Pike Sit-ups

This is a great exercise to help with your toe touches! Begin by lying down with your legs straight and your arms above your head. In one quick and sharp motion bring your legs and body up into a toe touch position. Quickly snap your legs back together and return to the lying position on the floor. You may also want to increase the difficulty level by doing the same exercise only in a piked position. A good amount of these sit-ups is about three sets of 10.

Leg Lifts

Lay on the ground with your legs straight out in front of you. Try to lay in front of something you can grab onto, for instance, a bed post. Lift your legs to a 90 degree angle and then lower them down until they almost touch the ground, and then repeat. Begin with 20 and work your way up.

Partner Leg Lifts

Have one person lay straight on the ground with their legs out in front of them. The other person will stand just above the head of their partner. The person on the ground will grab onto the ankles of their partner and lift his/her legs to a 90 degree angle. The partner standing up will push their partners legs down as hard as they can. You want to try to push their legs all the way to the ground. The person on the ground will resist and try to stop their legs before they hit the ground.

Stunting

Scorpion 

One or more bases holds up the flyer by the right foot and the flyer balances weight on that right straight leg. The flyer then grabs the loose foot and bends that leg upward behind the body until the toes are close to the back of the head, in a position resembling a scorpion's tail. The foot is secured in place by the opposite hand. A more advanced variation of the scorpion is the "Chin-hold," where the flyer tucks her foot underneath her own chin and holds

Liberty (Lib) 

 

One or more bases holds up the flyer by the standing foot (usually the right foot) and the flyer balances weight on the standing leg. The flyer's other leg is bent with the foot nestled alongside the standing leg's knee. The name of this stunt is often shortened to 'Lib'.

 

 

 

 

 

Scale 

 

One or more bases extend right foot. The flyer's other leg is held by his/her hand to the side and the leg is fully extended. The position is similar to the Scorpion, but one of the flyer's hands holds her ankle or calf (instead of her toes) and the other arm is in the High V position. Sometimes also called a 6 o'clock, or needle.

Heel Stretch 

 

It is a stunt in which the base/bases holds one foot of the flyer while she holds the other foot in her hand and brings it beside her head.

Arabesque 

 

From a lib, the flyer points their leg out behind them and their arms are in a "T" position.

Phoenix All-Stars TRYOUTS!!

Welcome to Phoenix All-Stars! "We don't just fly, We soar!" Come tryout for the Phoenix All-Star Cheerleading squad. We are a Co-Ed team, ages 4 and up. Our USASF All-Star Certified Coaches will evaluate each child and place them on the appropriate teams, according to skill level and maturity. Tryouts are free of cost. Check out our website phoenixallstarcheer.com for registration forms, upcoming fee schedule, and pictures of previous season.
Minis                       4-8 years                  May 14th                10am to noon
Youth                      8-11 years                May 14th                1pm to 3pm
Juniors                    11-14 years               May 14th                4pm to 6pm
Seniors                    18 and younger         May 15th                10am to noon
Open 5                    14 and older             May 15th                 1pm to 3pm
Open 6                    17 and older             May 15th                 4pm to 6pm

Special Needs Team any age Come meet your coaches noon to 1pm

If you can’t make these dates please call for a private tryout at 860-254-5595.
We are located at
84B South Main Street East Windsor CT 06088
Cheer Registration Form
Freerunning Registration Form
Tumbling Registraion Form
Waiver Form"

PHOENIX ALL-STARS TO PARTICIPATE IN "LETS MOVE" PROGRAM ON APRIL 30, 2011

Physical activity is an essential component of a healthy lifestyle. In combination with healthy eating, it can help prevent a range of chronic diseases, including heart disease, cancer, and stroke, which are the three leading causes of death. Physical activity helps control weight, builds lean muscle, reduces fat, promotes strong bone, muscle and joint development, and decreases the risk of obesity. Children need 60 minutes of play with moderate to vigorous activity every day to grow up to a healthy weight.

If this sounds like a lot, consider that eight to 18 year old adolescents spend an average of 7.5 hours a day using entertainment media including TV, computers, video games, cell phones and movies in a typical day, and only one-third of high school students get the recommended levels of physical activity. To increase physical activity, today’s children need safe routes to walk and bike ride to school, parks, playgrounds and community centers where they can play after school, and activities like sports, dance or fitness programs that are exciting and challenging enough to keep them engaged.

Let’s Move! aims to increase opportunities for kids to be physically active, both in and out of school and to create new opportunities for families to move together.

• Active Families: Engage in physical activity each day : a total of 60 minutes for children, 30 minutes for adults.
• Active Schools: A variety of opportunities are available for schools to add more physical activity into the school day, including additional physical education classes, before–and afterschool programs, recess, and opening school facilities for student and family recreation in the late afternoon and evening.
• Active Communities: Mayors and community leaders can promote physical fitness by working to increase safe routes for kids to walk and ride to school; by revitalizing parks, playgrounds, and community centers; and by providing fun and affordable sports and fitness programs.

FOR MORE INFORMATION http://www.letsmove.gov/get-active