Courtney S.

I have 3 years of gymnastics experience, 10 years competing as an all-star cheerleader (alumni of East Celebrity Elite, Tewksbury, MA), numerous national and grand championship titles, starting flyer as a freshman for the Quinnipiac University Acrobatics and Tumbling team, and I am USASF certified. I am CPR certified. I am experienced working with ages 4+. My tumbling skills are that of all-star cheerleading level 5. I am a level 6+ flyer and have competed as such in national competitions. I have done volunteer freelance work for 5 years with cheerleaders ages 4-10, skill levels 1 and 2.

30+ national and grand championship titles. Active member of Barry's Bootcamp, Tribeca, NY. Starting flyer as a freshman for the Quinnipiac University Acrobatics and Tumbling team (flyer for the 6 element stunt, compulsory basket, and compulsory stunt - compulsory stunt includes rewind, and stretch double)
Competed in the 2009 USASF Cheerleading Worlds Open Coed Level 5 division (FL). Center flyer for 6 consecutive years at East Celebrity Elite. Skilled jumper.

Initial greeting will consist of goal setting and skill assessment. I sit down with each athlete prior to the start of each session (assuming they arrive 15 minutes prior to their paid time which I would encourage to be efficient and get the most out of each lesson) to discuss where we are at with their goal, what we are doing to stay on track with achieving that goal, overall health including injuries (DOMS) and soreness, and lastly per preference, nutrition. Nothing is more important than taking the necessary initiative to care for your body.
Warm-ups will consist of breathing and flexibility exercises, stretch technique, light cardio (jumping jacks/mtn.climbers/jumping rope), various plyometric training exercises to get the heart rate moving. Competitive cheerleading, in that it is a high intensity sport where athletes compete for two and a half minutes, is extremely reliant on stamina and breathing.
Interval training will follow consisting of light choreography and application of skills and technique (for example if an athlete's short term goal is a back handspring, cleaner toe-touch and tighter motions, their choreography will consist of a motion section, spotted or equipment assisted back handspring, and jump section which will increase in pace. In between reps there will be motion timing drills, ankle weighted leg lifts for jump strength as well as overall feeling lighter on the feet, and of course verbal critique) It is important to talk to an athlete and give them as much structural feedback as possible throughout a session. It is important for an athlete to understand through reiteration that their success depends upon their ability to listen and apply technique.
My favorite: conditioning, conditioning, conditioning.
Whether an athlete's goal is to be a flyer, base, or back spot, is very important in relation to how they condition their body. Think of it like football, in the preseason the athletes have different meal plans and workouts depending on whether they are a quarterback, linebacker, etc. For flyers, core, leg and glute strength are very important. If you've flown then you've heard the phrase, "squeeze your butt!" Well, I will make it my mission to make sure you can lock that leg, squeeze that bum and stand on a stunt group with confidence. Back spots and bases are more focused on the muscle strength associated with the legs, core, chest and back and exercises will be tailored towards muscle growth and stability. Conditioning may include flexibility ropes, exercise bands, ankle weights, dumbbells, and jump ropes which will be provided.
The final stretch, we will do a bit more light cardio, breathing and then stretches to cool down the body. My expertise is in stunting and I would encourage stunt groups to schedule time together for special routine elements as well as to divide the cost of a session. Tumbling sessions would all be individual for maximum results.

Or just need help with routine choreography? Don't hesitate to personalize your session. I'm very flexible!