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SIDELINE TRYOUTS
SIDELINE TRYOUTS
When: December 14 & 15 , 2020 at 3:45 p.m.
Where: Metal Gym
How will tryouts work? Coaches will email athletes a video with a cheer and two chants on Friday, December 11 at 4 p.m. You will practice the cheer and chants during the weekend. Instructions will be included in the email as to how the in person tryout will work.
We will be combining both basketball and football sideline teams. There will not be a separate tryout for football cheer.
All athletes trying out must have a valid VHSL Physical on file with Ms. Manrique. If you are interested in trying out, please email Coach Wilson your full name, grade and email address NO LATER THAN Decmeber 11 @ 12 p.m.
Updates:
Updates:
As of right now we will not be conditioning together as a group. Please use the following conditioning list to work on at home. If you have any questions, please email me at wilsonjl@lcps.k12.va.us
General Conditioning
● Run - 5 minutes
● 50 Squats
● Run - 3 minutes
● 50 Jumping Jacks
● Run - 1 minute
● Plank - 1 minute
● Suicides - 1 or 2 rounds
● Breathe/Break for 1 minute
● 50 Push-Ups
● 50 Tricep Dips
● Bear Crawls - up and down each mat line
● 30 V-Ups - 3 sets of 10 reps
● 40 Straight Leg Kicks - 2 sets of 10 reps on each leg
● 30 Snaps - 3 sets of 10 reps
● 6” Flutter - 2 sets of 1 minute each
● 6” Cross - 2 sets of 1 minute each
● 6” Open/Close - 2 sets of 1 minute each
● 6” Hold - 2 sets of 1 minute each
Flyer conditioning
● 100 Jumping Jacks
● Straddle with Pointed Toes Stretch - R/L/M 1 minute for each
● Middle Split Stretch - 2 minute
● Butterfly Stretch - 2 minute
● Pike/Straight forward with Pointed Toes Stretch - 2 minute
● Shoulder Stretch backwards from Pike while sliding forward - 1 minute
● Bridge Stretch - 1 minute/2 sets of 30 seconds with short rest between
● Back Bend (walk hands to feet) - 30 seconds
● Standing Backbend - 3 sets (count out an 8-count during it)
● Stand Pike Stretch - 1 minute
● Lunges - R/L 2 minutes on each leg
● One Leg Straight and One Leg Bent Stretch - R/L 1 minute each
● R/L Split (on floor) - 1 minute each leg
● Overhead Stretch Split R/L (for those with splits on the ground) - 1 minute each
● Scorpion/Needle Stretch (left hand to straightened knee) - 2 sets of 5 reps (holding for 8 counts each time)
● Step Up to R/L Leg Lib - 10 reps (hold for 8 counts each)
○ Use a step to mimic the action of stepping up. Use arms as if you’re pushing off bases to get to a standing position. Lib needs to pop up fast and tight, straight up to front with foot at knee level and pointed toes.
Run 1 mile three times a week.
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