Coach's Corner

The Train2Cheer™ Strength & Conditioning workout was developed specifically for cheerleaders and dancers ranging in ages from 12 to 30 years old. The main objective of the workout is to increase cardio and muscular endurance resulting in stronger cheerleading and dance performances. The workout is comprised of low impact and high impact cardio exercises as well as a focus on strength training. Now, we know that working out can be boring and tedious, especially for the younger kids. That’s why we incorporated high-energy music into the workout, which makes it a little easier to get through. Each of the 10 tracks that are included in the 45-minute workout includes different sequences of exercises all choreographed to the music. The songs were carefully chosen for each track and exercise sequences. The workout starts with a warm-up and progresses into higher impact cardio tracks for the first 15 minutes. After the heart rate is almost at its peak, a mixed interval track will level the heart rate before we take you down for the upper body workout for some strength training. The second half of the workout is high impact cardio, a jump cardio track and finishing with abs and stretching. The combination of these exercises will target the different muscles and body movements that pertain to competitive cheerleading and dance.

General Strength & Conditioning Tips

	Condition on a weekly basis
	Always stay hydrated
	Maintain good technique
	Set fitness goals
	Don’t stretch when the body is cold
	Take time to stretch after physical exercise
	Practice good nutrition

Incorporate the Workout Into Your Practice

Not only can this workout be used at home, but also it can be implemented into your cheerleading practice for strength and conditioning. We cannot preach enough conditioning for cheerleaders and dancers in order to improve routines and overall physical health. We recommend doing the full workout 2 to 3 times per week. This type of advanced physical fitness will sharpen movements, increase strength in stunting and tumbling and increase endurance during routines. We also suggest incorporating different parts of the workout into practice. Choose any combination of the cardio tracks or strength training tracks depending on what type of workout you want to achieve.

TRAIN2cheer^TM DVD INTRODUCTION

1.	Warmup- Battlefield*	Jordin Sparks
EMI Music, Sony ATV, Kobalt Songs, RCA/Jive / Biancaniello / Tedder / Watters / Wilkins

2.	Low Impact Cardio- True Believer	E-Type
EMI Music, Lulubelle Records AB / Eriksson / Kotecha

3.	High Intensity Cardio- I Believe	De-Grees
EMI Music, Legend Ent. Corp, Shapiro Bernstein & Co, YAWA Recordings GmbH / Pence / Senatore / Sloan

4.	Mixed Interval- Apologize	De-Grees vs.The Real Booty Babes
Bug Music obo CAPP Records, Sony/ATV Music / Tedder

5.	Upper Body- Stay*	Dot Dot Dot
Music Dealers / Heisler

6.	Extreme Cardio- Alone	Kim Sozzi
Sony/ATV Music, Ultra Records/Payday Records /Kelly / Steinberg

7.	Explosive Reflex- Look At Me Now	Jessy
EMI Blackwood Music, Water Music Records / De Smet / Vandueren / Karel

8.	Jump Cardio- Everywhere	Master Blaster
Bug Music obo Songs of Windswept, EMI Music, Universal Music Group obo Designer Music Group, WB Music Corp., Zooland Records GmbH / Branch / Shanks / Arbuckle / Bronleewe

9.	Core- Champion*	RuPaul
RuCo, Inc., RuPaul, Inc. obo itself and On The Stick Music / Charles / Piane

10.	Stretch & Flex- The Climb	Miley Cyrus
BMG Rights Management, Disney Music Publishing, Walt Disney Records / Alexander / Mabe
Bonus Track

1.	Lower Body- I Gotta Feeling*	The Black Eyed Peas
BMG Rights Management obo Cherry River Music, EMI Music, Shapiro Bernstein & Co., Universal obo Interscope / Adams / Ferguson / Gómez / Guetta / Pineda / Riesterer
*Indicates DVD only