Champion Sports Training - Recommendations: Age Specific

Champion Sports Training recommends the following sets, repetitions, and equipment based on the age and skill level of the athlete. The following information is a guideline for the initiation and progression of your athlete with our video series. When progressing to the next level, never sacrifice quality for increased weight, sets or reps. Our focus is not only on enhancing the performance of the athlete but also reducing injury.

We have broken down our recommendations into TWO categories:

- Off Season training (time before and after competitions)
- In Season (during competitive season).

Determination of resistance- when determining what weight the athlete should utilize we recommends using lower resistances initially until the movement pattern is perfected.

- Beginner athlete begin with body weight
- Intermediate athlete begin with 2-3 pound dumbbells
- Advanced athlete begin with 5-10 pound dumbbells

- Please reference our strength video for proper technique.

As the athlete is able to perform the recommended sets and reps based on his/her age range initially increase in 1-2# increments for the intermediate athlete and 5 # increments for the advanced athlete. Continue to increase very gradually every 1-2 weeks as the athlete is able to increase his/her reps.

Determination of progression from intermediate to advanced- we often have younger athletes that are able to perform higher level activities than some of our older athletes. With these athletes we will progress them with higher resistance, sets/reps and activities as long as they maintain proper technique.

- As you initiate these programs please utilize our video in conjunction with the exercise or view frequently to ensure the athlete is performing the exercises with fundamentally sound technique.

- Flexibility: A key component of Cheerleading, we recommend utilizing the stretch out strap 2-3 times per week in season to maintain the gains the athlete has made in the off season/ pre season ( perform 5 -6 times per week).

Plyometric Box- for the beginner and intermediate these can easily be made but for the advanced athlete consider purchase of box because of height and weight of the higher boxes needed to maintain stability when jumping and landing.

Dumbbells- excellent for both males and females due to free range of movement allowed by the dumbbell and the coordination and proprioception that is developed using this form of strengthening.

For upper level beginner, intermediate, and low level advanced trained athletes, we recommend using resistance band for strengthening. This multiuse band can be used for upper body, lower body and even core muscle groups. For more instruction on band use and purchase, please see our retail store section of the website.

Barbells- may be utilized for the more advanced athlete. This equipment allows that athlete to lift heavier weights but it is imperative that the athlete exhibits good form with dumbbells before progressing to dumbbell. It is also mandatory that the athlete have someone spot them as we show in our videos for safety.

Medicine Balls- are a very functional form of strengthening for cheerleading because of the simulation of the cheerleading movements. We recommend using 4# to 10# balls for these exercises.

Remember plyometric exercises use less resistance and focus on speed of movement and building explosiveness

Plyometric movements are shorter duration lasting only 8-12 seconds and require longer rest periods in between sets (at a minimum of 1 to 1 ½ minutes)

Jump Rope- this creates footwork, coordination of lower extremities, and endurance.

Footwork ladder- footwork ladders are great for outdoor usage and when you need a portable device to take from one venue to another. However, you can mark off approximately 15 feet and utilize tape to make a ladder. We do recommend that rubber mat or medium-soft surface be utilized for the plyometric and footwork activities to reduce the forces on the athlete's joints.

Stretch Out Strap- we highly recommend the utilization of this product in conjunction with our strength and conditioning program. The flexibility program should be performed 4-5 times per week.

Alternative Equipment:

Tape on floor- instead of footwork ladder you may make a ladder 15 feet in length, 18 inches in width and 12-14 inches between rungs.

Plyometric Box- can be made out of plywood in varying heights. Remember to give ample landing area on top and initially lower heights until the athlete can exhibit good jumping/landing technique.

Medicine balls- to teach technique it are often good to start with basketball and add weighted balls as the athlete gets stronger. Resisted strengthening for the trunk such as: partner twists in standing, crunches etc. the athlete can use a small dumbbell to add resistance.

Dumbbells- initially the beginner athlete will be using his/her body weight as resistance in other words they will not be utilizing resistance but as the athlete moves to an intermediate level he/she can use household items that weight 1-2 #'s and progress as they are able to perform the full reps and sets without difficulty. Another good household item that can use as weight is a gallon milk jug. Fill with the water to give the appropriate amount of resistance. This works well for squats, lunges, step ups but may be difficult for upper body exercise.

Many of the above products can be purchased on our website!

For more specific questions, please don't hesitate to email us by utilizing the Contact Us section of our website.