Health & Fitness

It may be summer, but as any good athlete knows, there is no offseason. So here are some stretches you can do on your beach vacation to improve flexibility  and reap
the benefits of outdoor exercise.

You should never stretch a cold muscle, so do some light running or jumping jacks or whatever your favorite warm-up activity is before getting started.

Once you’re warm, grab that leg! Do some basic stretches to loosen up your major muscles, like the traditional quad stretch where you stand on one leg and bend the other behind you, holding your foot or ankle.

Then hit the hamstrings by standing with your legs just wider than shoulder width apart and reaching down to touch the sand. Reach to the center and each side, holding for 15 to 20 seconds each. Make sure your neck is relaxed and not straining to look up. You can look at the ocean again in a few seconds!

You can now stretch the inner leg/groin area by placing your legs farther apart and crouching down all the way to one side, then the other. Hold the stretch for 15 to 20 seconds on each side. Make sure to get up slowly from this one so you don’t tweak anything by popping up too quickly!

It’s also a good idea to loosen up your ankles” “especially if you’ve sprained or twisted them before. Do this by putting just the toes on the ground and moving your ankle around in a circle 10 times one way, then 10 times the other. Then do the same to the other ankle” “all while taking in the beautiful ocean view. You can also sit on your beach towel and write “I love cheerleading” in cursive in the air with each ankle.

For your arms, you can do the overhead stretch where you grab your hand and pull to one side for 15 to 20 seconds, then the other side. A variation on this is to then grab your arm at the elbow instead of the hand and pull. This gives you a better stretch on your triceps. Then pull your arm in front of you across your chest and hold for 15 to 20 seconds before switching to the other arm.

Now you’ve stretched your main muscles, but why not take it a step further and improve your flexibility while working on core strength? Enter yoga. Don’t be intimidated if you immediately picture someone standing on her head with her legs in all sorts of crazy positions. There are basic yoga moves that anyone from beginners to headstanders can benefit from, and doing it on the beach will increase the relaxation benefits!

Try the Warrior pose to stretch your hips and strengthen your legs. It’s like a lunge that you hold instead of repeating.
Downward Dog is fun to say, and it stretches your calves and hamstrings while strengthening your arms and core. This one feels amazing, and you can add extra strength training to it by doing leg lifts from the Downward Dog position. Just make sure you keep your neck relaxed and comfortable, not strained to look up.
The Superman stretches and strengthens your back so your ab-to-back strength ratio doesn’t get too lopsided, which can lead to injuries.

Have fun, be safe, and don’t be afraid to try something new! Let us know in the comments how it goes and what your favorite beach stretches are.

Thanks to a university online course, cheer coaches can improve their already wonderful teaching skills! West Virginia is now offering an online coaching course. Students will learn how to teach
safe cheer techniques in the course of nine weeks.

The class – three hours long each week – is called Athletic Coaching Education 356. All teaching takes place online so coaches (and aspiring coaches!) can enroll no matter where they live or what time of day they work. The course is being taught by Kelly Stewart, who is a faculty member of the College of Physical Activity and Sports Science at West Virginia . Kelly also happens to be the co-founder of the Competitive Cheerleading Club.

The Daily Athenaeum spoke with Kelly, who told the newspaper, “The whole purpose of the course is to prepare a student to be ready to coach cheerleading in a safe way, and there’s really not a whole lot out there for teaching coaches how to teach stunts in a safe way.”

While up to 35 students can enroll, the class (offered each semester) quickly fills up, probably because the class is hands-on and requires students to work with
high school cheer teams and teach the stunts and routines taught during the course. After completing their assignment, they take pictures and report about their progress through an online platform called eCampus. The “final” comes in the form of a three-minute routine, which the student must create while following all state rules and regulations.

The class was first launched in 2011 but has recently gained traction and success. We think its great that a university is providing
learning resources for cheer coaches! For more information on the course, email kelly.stewart@mail.wvu.edu or reach out to West Virginia .

News Source:
The Daily Athenaeum

Have you ever taken or heard of cheer classes? Would you ever take an online class to improve your coaching or cheer skills?

Conditioning practice‚ two dreaded words thrown recklessly about by your coach far too often. You know that your coach wants to get the most out of practice time and means well, but there’s just no mercy when it comes to conditioning. You definitely need to walk tomorrow‚ but how? You wish cheerleading scientists could invent in a lab a whole new way to go full out without putting in the initial training, but that would be too easy. And you know it. And that day hasn’t come yet, so you report to conditioning practice on time and with a heavy heart. However, no matter how much you want to hate it, you know deep down that there are certain things about conditioning practices that you love. Don’t worry: we won’t tell your teammates how you do, in fact, enjoy running those drills!

The number one most beloved thing about conditioning practices is an obvious one‚ the results! It’s not just the results you see in your routine, it’s the results you see in your health and wellness. Who wouldn’t be stoked to be so swoll? Your muscles become more defined, your energy levels rocket to an all-time high, and as a result, you feel more confident about yourself. Cheerleading causes your self-esteem to escalate for several reasons, and feeling good about yourself is a main one. Also, by participating in conditioning drills, your body begins to work more efficiently: it not only fights off disease better with a heightened immune system, but also makes you less susceptible to injury. If your muscles are all regularly engaged through conditioning, then your body is working with a better framework when you accidentally land wrong during a stunt, for instance.

When your body is pushed heavily during a workout, it shocks your system enough to burn fat, up your adrenaline levels, and release a large amount of endorphins throughout your body which make you feel happy. You know that elated feeling at the end of conditioning practice when you feel like you can run up a mountain, even though you just burned off a whole day’s calories? Well, that’s not just because your coach says conditioning day is over; it’s that fun endorphin surge rocketing through your system making you feel on top of the world.

You probably don’t realize it, but conditioning practices stand as much more than a mere workout. Each conditioning practice is a team-bonding event. That may sound silly to you, especially since you usually train so hard that you have literally zero chance to talk to any of your teammates until after practice. The lack of socializing aside, conditioning still constitutes team bonding due to the fact that you all despise it equally‚ it’s the lowest common denominator of cheerleading. Nobody will ever want it, ask for it, look forward to it, or enjoy it. The loathing makes it a team unifier, and the fact that you all struggle through it together makes it uniting.

Lastly, you love conditioning practice because it reminds you‚ each and every time‚ that you’re on the road to achieving your goals. Whether those goals are based in your personal life or they are team-oriented, it’s the fact that you are pushing yourself towards progress that matters. Having definitive goals and being able to cross them off in time is the best feeling in the world, so maybe don’t cringe so hard the next time conditioning practice rolls around.

What do you secretly love about conditioning practice? Tell us in the comments below!

The New Year brings a great sense of relief as we get a “fresh slate’ to start over, refresh, and revamp. Although most of us are probably in the middle of our competition season, now is still a great time to rethink and reorganize. As we focus on advancing our stunts and routines for nationals, or (unfortunately) are frantically rearranging our entire routine because someone got hurt last night at practice, we know that every ounce of practice time is c-r-u-c-i-a-l!

It’s frustrating, I get it. I get that nothing goes quite as planned, and I know that nothing is worse than spending hours repeatedly practicing that same skill and stunt sequence that just won’t hit. But, I also know there are a few key tweaks that you can incorporate that will help you advance your routine, improve your stunts, and do more‚ in less time!

As a fitness expert for cheerleaders, I want to share my top 3 tips to help you kick off the New Year right and get the most out of every practice.

CHEERFIT TIP #1: GET YOUR TEAM FIT

75% of the time a stunt doesn’t hit, a tumbling pass doesn’t go, or the routine falls apart and it’s not because your team isn’t trying‚ it is because they aren’t fit. The muscles required to stunt, tumble, and go full out are much different in cheerleading than in most other sports, and our exercise plans must be adjusted accordingly.

Cheerleaders need to focus on:

,      
Stability training to progress stunting

,      
Cardio to build endurance

,      
Strength training to advance tumbling

,       Core training to improve technique and body control

But don’t sweat it: if fitness isn’t your expertise, schedule a free consultation with our cheer fitness experts to discuss the best workouts for your team! www.cheerfittraining.com/freeconsultation.

CHEERFIT TIP #2: HAVE A PLAN

Yes, the New Year is here and it is the perfect time to reorganize and plan for the year ahead. Be realistic with your goals and have a plan to make it happen. Unfortunately, fitness often gets overlooked because most teams “have too much to do’ before even thinking about adding working out into an already jam-packed practice.

But, here is a secret: working out maximizes practice!

 

Plan your workouts, just like any other appointment. Add each workout into your phone calendar or planner, and commit to it. Whether you schedule workout circuits into practice or give your team a workout calendar to do on their own, remember that working out builds strength, strength builds confidence, and confidence is what makes that routine hit‚ the first time around!

I’ve even put together a free cheerFIT workout calendar to help you get started. Print out the calendar below and for the free cheerFIT workout logs and exercise videos, check out: www.cheerfittraining.com/freeworkout

CHEERFIT TIP #3: BUILD CAMARADERIE

If you’re a tumbler for a cheerleading team, you understand the importance of having high and technically correct jumps. Even if you aren’t a tumbler on your cheer team, you still know the importance on having impeccable jumps. Higher jumps plus lots of practice equals a
uniform cheerleading team that is on point at cheer competition or any other performance.

Working toward the goal of having higher jumps is a little more complicated than just going to the gym and obsessively performing leg exercises. Having high jumps with perfect execution of leg extension and pointed toes is a sign of a true athlete that has spent a lot of time fine tuning their body with exercising, stretching and practice.

Stretch! Not only is this a requirement to perform jumps such as toes touches and herkies, but multiple studies over the past few years have shown that stretching can help improve the height of your jump. According to
active.com, regular, everyday stretching increases “muscle force production and contraction velocity, suggesting that the benefits resulted from muscle strengthening.” So what does all of this scientific jargon mean? Stretching actually makes muscles strong! Create a daily stretching routine (if you’re a cheerleader, you should already be practicing this!) and stick to it.

Jump! This may sound like the overly obvious exercise to practice, but muscle memory is the best way to work towards your fitness goal. This is the literal meaning behind the “practice makes perfect” saying. You’re not only practicing repetitive movements to perfect your technique, but you’re also working every muscle it takes to perform jumps. Work on repetitive jumping drills. Get into a standing position with your legs together and arms straight by your side. For counting purposes, and keeping good cheer form, clap then put your arms into a high “V” with your fist closed. Bend your knees and execute a simple jump into the air by straightening your legs. Land and return to your starting position with your feet together, legs straight, and arms by your side. Perform in repetitions to build your muscles. Work your way from just a simple jump to pikes and toe touches as well.

Core Essentials. Build your core to perfect jumps. When you perform cheerleading jumps, you should not be lowering your upper body to your toes. That will prevent you from reaching your maximum height while jumping. The proper way to execute a jump is by using your abs to pull your legs up. Having a physical routine of ab focused exercises will help build the muscles that are dominant during jumps. Check out
The Weekly Fitness Post: Core Building for Flyers and
The Weekly Fitness Post: Rock Hard Abs for Cheerleading Bases.

Get the leg up on jumps! No pun intended! Leg exercises that include lifts focus on leg muscles that will be active during jumps and engage abdominals. Sit on the floor with your knees straight and legs in a “V” position, with your hands behind you for support. Lift both legs about a foot off the floor while leaning back to help you keep your balance. Remember to keep your legs and back as straight as possible. Hold this position for a few seconds, release and rest for a couple of seconds, and then repeat.

Another great exercise for legs is Leg Circles. In the same position as the previous exercise, lift your right leg a foot off of the ground and move your leg in a circular motion clockwise 20 times. Reverse into a counter-clockwise motion 20 times and repeat both motions on your left leg. Other great exercises to practice for jumps are lunges, jumping jacks and adding light ankle lifts to your leg exercises to help build resistance.

Adding all of the above points to your physical regiment will not only help you obtain higher jumps, but also help you become a better athlete!

Competition season is finally here! As cheerleaders, we have been practicing all year getting ready for competition season‚ and we are ready to prove we mean business! Who’s with me when I say we are here to win big and make this the best season yet. 

Now, on a scale of 1-10, how ready are you? Do you feel fit to compete and confident when taking to the mat?

We practice and prepare ALL season long, but during that time when you hear your team name being called to take to the mat and those few seconds of s-i-l-e-n-c-e waiting for the music to start, those butterflies start to creep up and unfortunately, can get the best of us. 

Until now!

My name is Danielle Wechsler and I am the fitness trainer for cheerleaders and founder of cheerFIT. I am here to help you get fit to compete and radiate with confidence!

As an elite cheerleader and fitness expert, I understand your cheer goals and I know the exercises to get you there! I have personally created your Get Fit to Compete workout‚ complete with the exercises we cheerleaders need to train to be the best. 

Let’s get started! Follow the workout below ‚ complete each exercise for 60 seconds, repeat 4 times.

TUCK JUMPS – this exercise improves endurance and power and gets you read for advanced tumbling.

SINGLE LEG BALANCE – this 
exercise strengthens your core and advances body control for improved stability.
 

TWISTS & SHOUTS – 
this exercise chisels that middle and gets you in cheer mode.
 

BURPEES  –
this exercise strengthens your entire body and gives you the confidence to take champ status.

And there you go my friends! Now, go get your cheerFIT workout on! 

Oh, and one more thing: if you want some extra fit tips and workout plans to stay in top cheer shape, check out our Fitness Plans for Cheerleaders. Even more exciting, Omni Cheer Blog readers can use the promo code: OMNI15 and save $15! Now that’s something to cheer about!!  (*offer valid until 12/15/15)

I hope you enjoyed the workout and good luck at competition ‚ you’ll do great!!

Stay FIT!

So you’re hot, hip, and one of the trendiest performers out there, you’re a cheerleader! If you answered yes to this then the first step is already achieved, now let’s get down to the nitty gritty of the situation.

One thing to remember about that lean, mean, cheerleading machine of yours, is that you have to maintain your core strength in order to keep your performance as smooth and flawless as possible. What is core strength, you might ask? Core strength is the overall stamina of your inner torsos’ muscles, and helps to maintain good posture, a tight and toned abdomen and back, and also regulates the strength of your limbs. You can achieve this with core conditioning, or, a regular exercise routine geared toward your core muscles. Without a toned and maintained core, your overall performance will be lacking due to less control over your muscles and less stamina after a peak
cheerleading performance.

Let’s go over the major areas a cheerleader is affected by core conditioning: 1st the Rectus Abdominis, these muscles are the front muscles of your abdomen, sometimes referred to as a “six pack”, that is, if you are one of those “ripped” hotties that has achieved that look in your
cheerleading uniform. Next there is the Erector Spinae; these are three separate muscles that support from your neck down to your lower back. Underneath that lies the Multifidus, these muscles are along your spine and they rotate and extend your back. Ever hear of the term “flexible as a cat”? You do not want to let these dandies stiffen up! Along the sides and the front of your abdomen are the External Oblique’s, and beneath them, but running in the opposite direction, are the Internal Oblique’s. Deeper still is the Transverse Abdominis, these are beneath the other abdominals and are the muscles of your waist, they ensure protection and stability of your spine.

Moving on to the lower regions we find the Hip Flexors, these include several different muscles that are located in front of your pelvis and on the fronts of your thighs. They allow for that awesome
cheerleading swing and sway you have that you know gets you noticed! Gluteus medius and minimus are the muscles on the sides of your hips and the Gluteus maximus, also referred to as the hamstring group, is located in the back of your hips and along your upper thighs and legs. Lastly we have the Hip adductors that are along your mid thigh.

Now that we know which muscles make up your core, and where they are found, let’s talk shop about how you can strengthen and maintain these core cheerleading muscles.

There are many exercises that can help you to reach that goal, here are a few to get you on your way to performing like a star and looking great in that
cheerleading uniform:

1st: a tight and toned abdomen can be strengthened with the use of an exercise ball while doing crunches. Lean across the ball on your lower back with your feet planted squarely on the floor for support. Next cross your arms over your chest to help maintain balance. Slowly raise your head, neck, and shoulders upward using your abdomen muscles to pull yourself forward, then slowly lower yourself back. Repeat this movement for 5 reps of 10.

2nd: How about some fun? A great way to help strengthen your core is with balance exercising. With balancing you can use such devices as a wobble board, a BOSU Balance Trainer, or even foam rollers. Trying to keep balanced for as long as you can helps to tone and strengthen your deeper core muscles (Transverse Abdominis), try at least 5 reps of balancing for at least 30 seconds each time. You should increase the difficulty after each rep with the addition of a medicine ball (switching from hand to hand), or closing your eyes. This exercise can be a lot of fun with a partner.

3rd: Who says that it has to be difficult or extravagant to be effective? Come on
Cheerleaders, try these little numbers on for size, abdominal braces are not only easy, but they create results! This is actually one of the main techniques to use during core training. All you have to do is contract your abdominal muscles. Imagine you are pulling your belly button in toward your spine, not by sucking in air of course, don’t hold your breath, but by tightening your muscles to achieve this bracing effect. Hold your muscles tight for as long as you can, trying to increase your times with each rep. Remember you should be able to breathe easily during this routine for the best effects.

4th: Another tried and true method for an overall core strengthening workout is the basic push up. That’s right squads, these dandy’s aren’t just for soldiers, doing pushups properly can effectively help to create and maintain a fit and healthy core. Pushups 101: lie down on your belly, with your hands on the floor a little wider apart than your shoulders, raise up onto your toes, keeping your body straight (no butts in the air). Push yourself upward with your arms and tighten your core muscles as you do this, raise yourself upward until your arms are straight but do not lock your elbows. Now lower yourself until your elbows are in a 90 degree angle, repeating this process for as many reps as you are able to. Exhale as you rise up, and inhale while you lower yourself. Remember to keep your core muscles tight throughout this routine.

Keeping your body fit is an important task that you should take seriously if you want to be a successful Cheerleader, of course too much work and not enough play can really bum you out, so be sure to make your work out as fun as possible! Group cheerleading routines have lots of potential to get downright silly, dancing is great for those core muscles and can also keep your
cheer routines new and exciting, so liven it up and have a blast!

It’s very important to learn the basics to entering a jump like it’s second nature. You’ll be using this every time you want to pump up the crowd, end a cheer or even in the middle of a dance routine. Here is a quick recap if you missed that post,
“How To Do A Basic Jump Entry”.

Basic Jump Entry

• Step 1: Start your jump entry with your feet together, your arms straight down on your side and your hands in fists.
• Step 2: Clap your hands and then put your arms into a high V position.
• Step 3: At the same time, bend your knees and cross your arms downward into an “X” position in front of your knees.
• Step 4: As you are continuing to swing your arm motion back out and up into a “T” or a “V” (depending on the final position you are executing), jump!
• Step 5: Upon landing from your jump, bend your knees slightly to absorb any shock and put your arms straight and down by your side with your hands in fists, much like step one.
• Step 6: Straighten your knees and clap for the finishing touch.

*While executing these each of these steps, make sure they are down quickly and consecutively of each other. It is supposed to look like one continual motion.

How to do a Toe Touch

Toe touches are one of the most popular and often executed jumps in cheerleading. From behind the scenes at tryouts to in front of the cameras at national and world wide competitions, chances are you’ll see this jump at least once in any of these scenarios. Toe touches are easy to perform as long as you are flexible and have great core strength. From step 4 in the above jump entry instructions, swing you arms into a “T” while bringing your legs parallel to the ground in a “V” position.

Toe Touch Tips

A couple of tips to remember while performing toe touches are to use your stomach muscles and pull your legs up towards your chest (leaning forward towards your toes will stunt the height of your jump so don’t do it). Also remember to thoroughly warm up and stretch before executing this jump.

A basic extension is an intermediate stunt in cheerleading that is most often used as the entry into more complex stunts, such as scorpions, bow and arrows and basket tosses. The basic extension is one of the most popular moves for cheerleading, and a staple for stunting teams.

Though a basic move, the extension still requires strength, agility, skill and
trust among squad members. This move should only be performed under proper, trained supervision to ensure the safety of everyone.

Set-Up

Stunt Groups: 1

Spotter: At least 1

Bases: 2

Flyer: 1

Level: Intermediate

Though the extension itself only requires one stunt group, having multiple stunt groups performing synchronized extensions will really take the visual aspect of your performance to the next level.

Before any group attempts a stunt, they should discuss and decide on a standard count series. Each and every stunt a group performs should be done on counts, and it is typically the responsibility of the spotter to keep the beat and call it out. Timing is
critical in stunting, and new teams need to practice their timing as much as they practice their actual stunts.

Many stunts begin with a two beat, “Ready, OK” count, where all positions bring their arms up and clap once on beat. This helps get everyone’s attention, lets them know to focus and assures the entire group that everyone is ready. From there the stunt group gets into formation, and the spotter begins the count series (typically based on an 8-beat count).

How To Perform A Basic Extension

Formation

Bases: The bases should be stand facing each other in a shoulder to hip width stance, with their backs straight and their arms against their sides.

Flyer: The flyer should face forward, in between and slightly behind the bases. The flyer’s arms should be against their sides.

Spotter: There should be at least one back spotter for this stunt. A front spotter can be utilized as well, but this guide will only cover a back spotter. The back spotter should be positioned directly behind the flyer, facing forward. The base’s arms should be by their sides.

Entry

Bases: On the right count, the bases should go into a half squat, keeping their backs straight and their heads apart. Each base should cup their hands, palms up, in anticipation of receiving the flyer’s foot. The main base will receive the flyer’s foot first, in a standard step-up. The assisting base will receive the flyer’s other foot from the lift off, so needs to be ready for a more intense impact.

Flyer: The flyer positions one hand on each of the base’s shoulders, keeping their arms bent and their elbows up, and transfers their weight from their legs to their arms. Simultaneously, the flyer lifts one leg to about a 90-degree angle, placing that foot inside of their main base’s cupped hands.

Spotter: The spotter should position their hands on the flyer’s waist and follow the movement of the flyer throughout the stunt. Their grip should be firm, but loose enough so that it is not restricting. Simultaneously, the spotter is calling out the count series clearly and loudly.

Momentum

Bases: The bases will hold their supporting position while the flyer gains momentum for the lift. The flyer and spotter will sink down during this series of counts, but the bases should hold steady.

Flyer: The flyer should straighten their arms to lift their free foot slightly off the ground or up onto the ball of their foot. Then, the flyer should bend their arms again, bring their foot back down and sink down. This should not be a bouncing motion; it should be a controlled move that will give the lift more power.

Spotter: The spotter will hold their supporting position while the flyer gains momentum for the lift, and continue the count series. As always, the spotter should be sure to follow the flyer’s movements, squatting and sinking with them.

Lift

Bases: As the flyer pushes of the ground and brings their foot into the assisting base’s waiting hands, the bases should dip down low with their legs, and drop their arms to about hip level. This is to build power for the lift. Immediately following the dip, the bases will begin to straighten their legs and extend their arms upwards to lift the flyer. The lift is
not a jumping motion. The bases should be lifting from their legs, using the power of coming out of their squat to help propel the flyer upwards, and supporting the flyer on their palms. The bases will need more power for a full extension then for an
elevator stunt, since they will be lifting the flyer past the chin level. For an extension, the bases lift the flyer all the way up, so that their arms are straight above them. Once they pass the elevator position, both bases should shift their forward hand to cover the front/ toe area of the flyer’s foot to give them more support and stability.

Flyer: As the flyer lands their free foot, they should repeat the push off but this time load their free foot into the hands of the assisting base. As they are loading their foot, they should also begin to dip with the bases. Then, the bases will begin to rise and lift the flyer. While the bases are rising, the flyer should begin to move into a standing position by pushing off the base’s shoulders and straightening their legs. The flyer should lock their legs and tighten their core once they are in the air and their legs are straight. Once in position, the flyer may choose to use a motion, such as a “T” or “high V” to add extra flare to the stunt.

Spotter: As the flyer brings their foot back down on the spotter’s count, the spotter should keep their hands on the flyer’s waist and dip with the stunt group. The spotter will help the flyer rise and keep stability during the lift. Once the flyer begins to stand, the spotter should release the flyer’s waist and firmly position their hands either at the tops of the flyer’s ankles or low on the flyer’s calves and help the bases lift the flyer to the full extension. When releasing the flyer’s waist, the spotter must be careful to pull their arms back and to the side so they don’t interfere with the flyer’s ascension.

Dismount

There are a few options for dismounting from an extension during practice, depending on your experience, skill and comfort.

The bases and spotters can work together to lower the flyer back to the elevator position, and then use a front walkout. If you choose to have a front spotter, they would hold the flyers hands as their stunt group lowers them.

If the stunt group is ready for something a little more advanced, they can use a cradle to dismount from an extension. Check out the step-by-step instructions and visual guide from the
Beginner’s Guide On How To Perform A Cradle article.

Tips For Performing An Extension

• All positions should have their eyes on the flyer at all times. This is a safety precaution, and also a requirement in competitions. The flyer’s eyes should be focused on something in the horizon during the stunt to help them keep their balance.
• Bases should stand as close together as possible without restricting the flyer’s space. If the bases create too much distance, the flyer is going to end up with sloppy form since their legs will be in a split position, which will strain and likely topple the entire stunt.