Applebee's Breakfast!

Tomorrow, December 14th, at 8-10 am is the Applebee's breakfast.

Please come and enjoy the fun!

If you would like to invite more people, contact me and I will reserve Will Call tickets, and you can pay at the door tomorrow.

If you are serving please arrive at 7 am, wear your red Falcon shirt, blue jeans, and your hair in a ponytail with your white bow.

See you all there:)

December Dates Update

12/9-12/11 All practices are Mandatory

Monday, 12/9 Applebee's Money and/or Tickets must be returned

Thursday, 12/12 is the bracelet making party, the time has been changed to 2:40-4:40 in the ASB room

Saturday, 12/4 Applebee's Breakfast Fundraiser 8-10 am (if you are a server you must be there 7-10 because you will need to go through training before the breakfast)

Wednesday, 12/11 Basketball Court Run Through of the Winter Rally Routine 6:15 am

Monday, 12/16 Start of Spirit Week and Hush Day

Thursday, 12/19 Mandatory Dress Rehearsal (wear white ontop and black on bottom) the time has been changed to 2:40-4:40pm

Friday, 12/20 Winter Rally Performance

• Parents are allowed on the school grounds to attend the performance, it will be recorded, and there will be a date at a Varsity Men's Basketball game where the girls will perform the Winter Rally Routine at half time so that the parent's can see it

Friday 12/20 the Holiday Party at 6:30-9:00 pm at Caitlin's house

Date Reminders

Tuesday, 12/3 Fundraiser Committee Meeting at 6:30 pm

Monday, 12/9 Applebee's Money and/or Tickets must be returned

Friday, 12/13 As of Today, the Bracelet Making Party has been moved to this date 2:40-4:40

Saturday, 12/4 Applebee's Breakfast Fundraiser 8-10 am (if you are a server you must be there 7-10 because you will need to go through training before the breakfast)

Wednesday, 12/18 Basketball Court Run Through of the Winter Rally Routine 6:15 am

Monday, 12/16 Start of Spirit Week and Hush Day

Thursday, 12/19 Dress Rehearsal (wear white ontop and black on bottom) 2:40-5:15

Friday, 12/20 Winter Rally Performance

• Parents are allowed on the school grounds to attend the performance, it will be recorded, and there will be a date at a Varsity Men's Basketball game where the girls will perform the Winter Rally Routine at half time so that the parent's can see it

The End of the 2013 Football Season

The 2013 Falcon Football Season has came to a close last night against West Hills High School, marking the very last football game for the Senior Girls on the Varsity  Cheer Team. I would like to congratulate those senior girls for sticking through this bumpy football season with dedication, strength, and determination to keep this transitioning program alive. I know it has been difficult and stressful at times, but your endurance has prevailed to a strong finish this football season. Your position as the "Big Seniors" on the SRHS Spirit Squad has illustrated a legacy for the program to be fun, supportive, and loving to everyone has really made big strides for both Varsity and JV.

Additionally, to both Cheer Teams I have been very proud of your hard work wanting to learn and stick growing skills, cheers, and half time performances. Your presence at the Football game as Cheerleaders and individuals has really made this football season. It has especially been a treat to first hand witness the development of the girls on the JV team with members whom have never cheered before, never danced, never stunted, and were anxious to be around Varsity; and then to see them blossom so quickly from the summer through the Football Season to go onto mastering the advance dance, eagerness to stick more challenging stunts, build confidence, and make relationships with Varsity has been amazing. The huge improvements that the JV girls have made in these months is exceptional, and it only excites me even more to see how much they continue to grow this Cheer Season.

I know the Football Season was not easy for anyone, but I am proud of the growth the Spirit Squad has made. Great work Varsity and JV!The next order of business is Winter Rally, which I know will be a huge hit!

Winter Rally Practice Schedule before Thanksgiving Break

11/18, Monday, Fun Day Practice: Finish Pyramid, review Toe Pitch Dance, continue to move through routine with transitions
11/19, Tuesday: Toe Pitch formation- learning and performing the whole formation with stunts and dance
11/20, Wednesday: Set list if we are in the Football Finals, and then running through the whole routine from beginning to the end

This is the last week of practice before the Thanksgiving Break, it is very important that everyone is there everyday for the whole practice.

Winter Rally Test Day

On December 3rd, Tuesday, will be the Winter Rally Routine Test. Anyone who does not know the whole routine by that day, will be moved towards the back of the formations. Anyone who greatly improves will have opportunities to move up in the formations. If you are unsure about any sections of the routine, please see Coach Martinez, or a fellow Squad Member, to clarify so that you may prepare over the Thanksgiving Break. 

Practice Makes Perfect.

Applebee's Fundraiser Tickets

Reminder, everyone (except the 11 girls that are waitressing) will need to pick-up their Breakfast tickets on Friday, 11/15 after school in the office.

Varsity Football Playoff Game 11/15

Reminder the Football Playoff game is Friday, 11/15 at the West Hills High School. Report time is 6pm, and kick-off is 7pm.

Veteren's Day Parade

I have just received information about the team's line-up position for the Parade. We are number 29 in the parade that starts on Harbor Drive downtown San Diego.

We will meet at 8:30 am at the Marshal Area from Harbor Drive South, at the Ash Street and Harbor Drive Intersection, and the line-up time for the Parade is 9:15 am. The email I had received made it very clear that there is NO PARKING at the Marshal Area, and they recommend that you take the trolley or a bus, or park at a trolley station and then take the trolley downtown and walk to the Marshal Area.

I will have permission slips for everyone on Monday.

Lincoln Football Game Pics

This Weeks Schedule: October 22-25th

Due to the Middle School Cheer Camp being canceled this is this weeks schedule

Tuesday, Oct. 22nd, Varsity Practice 2:40-4:40
Wednesday, Oct. 23rd, JV Practice 2:40-4:40
Thursday, JV home game vs Lincoln
Friday, Varsity away game vs Lincoln

Middle School Cheer Camp

Please arrive 10 minutes early the whole week. The camp starts at 3:00, so everyone needs to arrive at 2:50 pm. There were not enough pre-registered campers for the event to afford free shirts for the volunteers. Thus, if you still want a camp shirt (they are optional, not required) it will cost $10, they come in youth and adult sizes, and they are basic cotton shirts that are true to fit. However, there are no refunds or exchanges with the camp shirts. If you would like a camp shirt you will need to bring a check with you tomorrow at the camp, the orders close tomorrow.

Lastly, please wear school colors, and your hair in a high ponytail with your maroon bow at every camp practice.

The days itenary will look like this.

Monday:
-Separate into groups
-Make up group cheer
-Teach a cheer
-Jumps
-Spirit award, cheer ribbon, and jump ribbon

Tuesday:
-Stunts
-Learn 1st half of routine
-Spirit award and stunt ribbon

Wednesday:
-Learn the rest of the routine
-Spirit award, individual ribbons, participation certificates

Thursday:
-Campers and varsity meet 30 minutes before the Jv game
-stretch, run through routine
-Varsity sit with campers during 1st and 2nd quarter
-Varsity, Jv, and campers perform durinf halftime

Jv football game 10/18

Just to clarify about the game attire. I forgot that all the beads covered most of the shirt, thus it would not fit comfortably if tucked into the skirt. The team will wear the liner, shell, and skirt at the football game.

Cathedral football game 10/11

The game tonight at Cathedral does not start until 7 pm, so the meet time has been changed to 6pm instead of 5:30pm. Also, the Del Mar area has a lot of traffic so be sure to leave early.

Ecycle information

For the girls that are attending the Ecycle, please wear your blue polo shirt, white skirt, hair down, and white cheer shoes. Also, decorate a jar and/or coffee can to bring to the Ecycle for you to put donations in. Plus, we will not be selling calendars at this event, we will only be doing donations. Lastly, don't forget to bring your permission slips with you to the event.

Practice 10/8 and 10/9

Due to several tests going on becuase it is the end of the six weeks, practice tomorrow and Wednesday will only be 1 hour long so that everyone can have more study time.

Tuesday, 10/8 varsity only 2:40-3:40
Wednesday, 10/8 jv only 2:40-3:40

Good luck everyone with all your tests!

Friday Morning Varsity Rally Details

To clarify about tomorrow morning, 10/4.

Arrival Time: 6:00 am, not 5:30 am

Location: SRHS Gym

Attire: Full uniform, performance make-up, pink bow, pink socks, white cheer shoes

Cheer Performance Slots: 6:40 am and 7:20 am

Event Begins: 6:20 am

*Participation is Optional

Coach Martinez

SRHS Head Cheer Coach

Practices this week

Just to let everyoneknow that all practices this week will be at the football field.

9/30 Fun Day Practice

Reminder that tomorrow's practice is a fun day, so wear anything that reflects your teams theme's. Also, during practice we will play the Dart Name Game through the afternoon as we work on the Advance Dance.

I hope everyone had a nice rest week, and I am excited to see everyone tomorrow!

First practice with music

Great job today everybody!!! Everyone did wonderfully with staying on task, focused, and worked really hard. I am glade you all had a fun Hush Day, let's keep up the fun the rest of the week as we prepare for Friday. Per request, we will have one morning pratice just to set lines and to get ocmfotable with the football field. It will be this Wednesday, at 6:40 am, please be dressed down so that we can put up the stunts and hit tumbling safely. Don't forget tomorrow we are meeting at the football field for our afternoon practice. Also, you don't need to bring your binders this week, only bring them on Thursday at the dress rehearsal. Lastly, to kick up the fun, the Big Sis Little Sis support activity is an encouraging note, and a little $5 gift that you give to them Friday, in the morning before school starts.

Get lots of rest this week, keep up the good work!

JV Football Practice 9/14

The added JV Football Practice for 9/14 is mandatory! We really need to improve on the Memory and Execution of Cheers, as well as become more comfortable with the whole process of the Set List at a Football game.

We will go over every single cheer, fillers, do a mock football game, and stunts.

The Practice is this Saturday, 9/14 at 8 am until 10 am on the Softball Field at SRHS High School. Please wear white on top and black on bottom.

I have already been informed that some of you are participating in a religious Holiday. Your absence is excused, but be sure to practice your cheers on your own sometime this weekend.

RBV Varsity Away Football Game: IMPORTANT!!!!

The RBV away football this Friday 9/13 has been changed. Kick-off is at 7:00pm, not 6:30pm, so the report time has been changed to 6:00pm instead of 6:30pm.

Dress Rehearsal and Team Dinner

Thursday, 9/19/13 is the Dress Rehearsal and Team Dinner. The Rehearsal is 2:40-5:15 pm. You will need to wear a white shirt on top, and black shorts on bottom.

The team dinner is a new tradition to the SRHS Spirit Squad! By having a meal together before a big performance allows the team to just a take a break, enjoy our time together, and not stress about the performance. The time really helps the girls to feel more confident, comfortable, and a lot less nervous about the big show. The Dinner is 5:30-7:00 pm. We will all be walking/driving together as a team to the restaurant, please bring your own money for food and drinks.

The venue is Filippi's Pizza Grotto at 9969 Mira Mesa Blvd.

Hush Day Rules

Hush Day is a fun way to celebrate Spirit Week and Homecoming before the big game. The main point of Hush Day is for the team to play a game that lasts all day that includes the student body, and shows unity as a Spirit Squad. It is a silly game that is a lot of fun, bonds the team, and becomes a fun tradition that team looks forward to every year.

Each Spirit Member will have three leis to wear during Hawaiian Day on Monday, 9/16/13.

Through the whole day you are not allowed to talk to any males expect for family, teachers, or if you are paired up to do a classroom activity/assignment by your teacher while in class.

If you talk to any males that are not in the exception, then you will have to give them one of your leis.

The game starts as soon as you arrive at school, even if classes have not started yet, and it ends as soon as school is over. (you all got a little lucky that Monday is only a half day lol)

Your goal is to not lose any leis. If you have all three leis with you at the following practice then you have won the game and you will receive a prize.

If you are missing any leis than you looseL

Practice 9/9/13

Excellent job today everyone!!! You all had put in a great effort, I really felt a difference in attitude and motivation among everyone. Stay positive and  focused while we prepare for next Friday, the big Homecoming Rally and game. If keep up with the momentum we had today I know you will all do amazing next Friday!

One little note, this week you DO NOT need your cheer binders. Keeping them home this week should help  reduce the weight of some of the backpacks you girls lug around school.

Remember tomorrow we are meeting on the football field tomorrow. Have a good night:)

Varisty Away Game 9/6

Just a little reminder about today's away game at Morse.

Review the game plan before you leave for the game, and give yourself plenty of time for travel and parking!

Have fun and good luck today! Go Falcons:)

Congratulations Melanie on the JV Spirit Squad!

Our very own Melanie from JV is being featured in a local Magazine. We are very proud to have such a talented individual be on our team. Check out the article at: http://www.sdnorthcountykids.com/current-issue/

Great Job JV!

Yesterday's was the first time JV cheered at the Freshman game it went great!

The girls handle the quick addition to the schedule smoothly and I heard a lot of nice feed back from people about us being there. Way to go JV Spirit Squad:)

If You Were Not at the Calendar Photo Shoot...

..then you need to send me a head shot photo of yourself with the top of your uniform on, your hair down (not up), it can be styled however you'd like, and with performance make-up on. Try to take the photo with minimal background, I suggest outside with nothing but the sky behind you so they can look as closely to the photo shoot site as possible. You must send me this photo via email as a JPG file no later than Friday, August 30, 12 noon. This photo will be used in both the calendar and the football program. If you do not send it to me by the deadline, then you're photo will not be present at either events.

Also, the photographer is still collecting orders for the photo shoot. Please have your forms in soon so that all pictures can be processed at the same time.

Practice 8/27

We are running the mile today. We will still have practice at the softball field. We will meet at the track and start right away with the mile. Then we will walk back to the softball field for practice. While at the football do not talk with the football players or the Coaches. We we need to respectfully let them work uninterrupted. We will quickly do the mile and then immediately walk to the softball to be as discrete as possible during the football practice.

Photo Shoot Success!

Great job everybody!

The photo shoot went so smoothly that we finished early, and I know we got a lot of great shots.

Calender Photo Shoot Update

2013 Team Photo Shoot

Date: Saturday, August 24th, 2013

Call Time: 3:00pm

Shoot Time: 3:15pm (please allow approximately 4 hours for completion)

Location: La Jolla, California – Beach south of the Children’s Pool & left of the lifeguard tower.

Location Address: 850 Coast Blvd. La Jolla, CA 92037

Driving Directions: (from SRHS)
1. Start off heading NORTH on TREENA STREET towards SCRIPPS LAKE DRIVE.
2. Take the 1st. RIGHT onto SCRIPPS LAKE DRIVE.
3. Turn RIGHT onto SCRIPPS RANCH BLOUVARD.
4. Continue onto CARROLL CANYON ROAD.
5. Turn LEFT to merge onto I-15 SOUTH.
6. Keep RIGHT to continue on CA-163 SOUTH.
7. Take the exit onto CA-52 WEST.
8. Exit on the LEFT onto La JOLLA PARKWAY.
9. Continue STRAIGHT to stay on La JOLLA PARKWAY.
10. Continue onto TORREY PINES ROAD.
11. Turn RIGHT onto PROSPECT PLACE.
12. Turn RIGHT onto JENNER STREET.
13. Continue onto COAST BLOUVARD.

Total Travel Estimate: 15.4 miles – approx. 22 minutes

Parking: Parking is limited. Please abide by ALL parking rules and regulations. Drivers will be responsible for their own vehicle and any parking tickets &/or tows and fees if applicable.

Attire:
Liner – Varsity
Shell with Liner Underneath -- JV
Skirt (Navy Briefs Underneath)
Flip-Flops for Beach (White Preferred)
Hair styled down
Full Game-Day Make-up (light pink/nude lipstick too!)
Team Warm-up (Dismissal)
*Do not wear, but bring White ADIDAS Cheer Shoes & White Ankle Socks

Practice Attire

For the duration of summer you can still wear anything you would like to practice as long as it is fitted, and appropriate. Once school starts then you must wear the colors as indicated in the handbook. However, it can be any shade of the color indicated. For example, on day in handbook it says Hot Pink or Neon Pink, you actually can wear any shade of pink as long as it is fitted and appropriate.

Afternoon Practice Location

For the time being, all afternoon practices will be on the Softball Field at SRHS.

Cheer Parent Social

Next week is our first game and what a better way to start the season than by getting to know the rest of the cheer parents!

Please join us and other Cheer Parents on Tuesday, August 27th from 6-8 pm at Que Pasa http://www.quepasamexicangrill.com   in Scripps Ranch!

Que Pasa had agreed to donate 10% of the proceeds from our group to our team!

Be sure to come with an appetite, come ready to socialize and make new friends, and come without your kids;)

Best Regards,

Mrs. Estrada
SRHS Cheer Advisor

Fundraiser Committee Meeting August 27th

The meeting has been canceled due to the Parent Social. The next meeting will be September 10th at Starbucks on Scripps Ranch Bvld, at 6:30 pm.

Kick-Off and Practice

Excellent job everyone who was at the first Kick-off! I had heard wonderful things. Keep up the good work, I will be at Kick-off tomorrow and the practice tomorrow, along with the skills clinic, is still on as scheduled:)

Team Photo Shoot for Calendar

The team photo shoot is most like (about 90% sure) scheduled for Saturday, August 24 at 12:00 at a beach in La Jolla. Wear you uniform, your hair down, and performance make-up. Also, you will have an opportunity to order head shots from the photographer if you'd like. I will have final details soon, but please keep Saturday available. Because we are so far behind on the calendar, once the final date is set, there will be no changes to the photo shoot. If you are unable to attend the photo shoot it is unfortunate that you will not be in the cover photo, but we can still add your head shot to the calendar.

Please, keep up on the blog of more details, and the information will be on the group email on Wednesday.

Update about Banner Day

The Ladder Banner Day is now a Banner Day only. If you need to make a ladder please read the post titled "Ladder Day had been Rescheduled!".

The Banner Day is still August 26, however it will only be 2:30-5:00pm. Also, all captains remember that during this time it is the film day for the Cheer DVD. Please come in uniform, hair half-up and down, with the maroon bow, performance make-up, and white shoes.

Ladder Day has been Rescheduled!

Due to the ladders needing to have a place to dry over night, Mrs. Wittman has kindly offered her house to use as a space to paint and dry the Varsity Cheer Ladders.

On Thursday, August 22nd at 10 am at Courtney Wittman's house is the new date to make the ladders. Please bring newspaper for your ladder to stand on while it dries. This ladder making event is for New Varsity Members Only! If you are a returning member and you want to make a new ladder, then you will need to purchase your ladder, they cost about $28, all checks must be made to Sherri Wittman.

Anyone who needs  ladder, please tell your Captain by tomorrow afternoon so that they can give me a final count at practice. If you do not tell your captain by tomorrow afternoon, then you will be responsible to purchase and paint your ladder on your own time.

Coach Martinez

CAMP! CAMP! CAMP!

Of to camp we go. The following is the hand out I had emailed to everyone, I am just posting for easy access.

SRHS Cheer Camp Conduct and Instructions

1.    When working with other authorities figures (camp staff, other coaches) always refer to them as “Miss, Mister, or Misses” unless they instruct otherwise.

2.   Even though the meals are in block times, we will eat as a team at designated times. However, you may leave the table whenever you are finish.

3.   Hair and make-up: will be unison.

·         Day 1: small poof in front, the rest of the hair pulled into a high pony tail, and bow.

·         Day 2: Side part on the right, with the right side half way twisted up and bobby pined, then the rest into a high pony tail and bow.

·         Day 3: High pony tail with camo bow.

·         Day 4: Side part on the right side, each side twisted up with the rest of the hair pulled into a high pony tail and bow.

·         Day 1-3: Performance make-up is optional. Day 4: Everyone wears performance make-up. Remember performance make-up means flesh toned foundation/powder, mascara and eyeliner on the top and bottom lid in brown or black, with clear lip gloss. If you choose to wear eye shadow then brown and gold tones only, and if you choose to wear blush than pink and bronze tones only.

4.    Arrival: You will need to find your own ride to and from the camp. We will meet as a team in the parking lot at 9:00 am.

5.    What to wear:

·         Day 1: Team Polo shirt with team red shorts. Plain white/team shoes.

·         Day 2: Team White t-shirt with team navy shorts. Plain white/team shoes.

·         Day 3: Theme outfit for the first half of the day, the second half wear team Senior shirt with team black shorts, everyone else a white cotton razor back tank top with team black shorts. Plain white/team shoes.

·         Day 4: Uniform with plain white ankle socks. Plain white/team shoes.

6.     Big Sis/Little Sis: Through-out the camp weekend Both Big and Little Sis will anonymously leave encouraging notes daily, one treat (IE candy bar, chips, etc.) and one $5 gift. The Big Sis will also be leaving clues for their Little Sis about who they are daily.

7.   Cell phone use: During all scheduled activities leave your phones in your rooms at all times. If anyone is caught with their cell with them during a class or at the meal table, it will be confiscated by Coach Martinez and you will not get it back until camp is over.

8.   Departure: Once all rooms have been cleaned and checked, we will all gather and meet at the parking lot together. Each individual must check with Coach Martinez before they leave so that I know you are leaving safely.

Don't forget to bring a water bottle, and a packed lunch for tomorrow.

Congratulations to the 2013-2014 SRHS Spirit Squad Leaders!

Picking this years Spirit Squad Leaders was one of the hardest decision I have ever made during a Captain try-out. Usually there are only a few that stand out, but the group of young ladies that applied for all the Spirit Squad Leadership Roles were all equally exceptional! It was comparing the best of the best, like drafting the ultimate Allstar Baseball team.

All of you did such an amazing job! I was very impressed. 

Due to the degree of all the great talent and leadership skills among the girls that applied for a leadership role, plus because Varsity is such a large team, I have decided to have 3 Varsity Co-Captains instead of only 2.

Congratulations to the following Varsity and JV ladies:

Varsity Co-Captains

• Courtney
• Shelby
• Noni

Varsity Spirit Leader

• Kendall

JV Co-Captains

• Allison
• Melina

JV Spirit Leader

• Savannah

Remember, all of you will need to meet after the Picnic for a Mandatory Leadership Meeting. Please have your Cheer Binder with you, and a pen or pencil. 

4th of July Parade Fun!

Homecoming Rally Music

I will be choreographing the Homecoming Rally routine during the ADP. Therefore, I will need to start narrowing down music to begin mixing for the routine. If you would like to help with the routine music selection, you may email me up to 2 songs that can be in any genre of music as long as it is not religious, offensive, has profanity, and/or any sexual referencing/depiction.

Basically, keep the music appropriate and anything goes. The cut off date for music suggestions will be July 19th, Friday. After that, I will only go through the emails that I have received withing the deadline, and begin mixing music. I am not promising that I will be picking only team member suggestions, but I will try to do my best to make a routine music mix that follows along the styles/attitude of the majority of the songs I receive.

Marching Band Music

Football season will approach sooner than we think. So let's get ready and start preparing for marching band tunes. I would like to give the Band Teacher a list of songs before August. If there are any songs you are interest in, please email you're suggestions. I will go through the most appropriate and realistic songs for games and compile a cheer team list. However, you must email your songs before the ADP starts. If not, then I will have to make a list without your input, and I prefer to have the teams involvement.

Captain and Spirit Leader Reminder

The Captain and Spirit Leader Applications are due next Thursday July 18, the Captain Try-out is Friday July 19, and the Team Celebration Picnic is Saturday July 20th. I know, that is a lot of dates coming up.

This is just a little friendly reminder of things to be aware of.

For Spirit Leaders:

• Complete the application and turn it in on time, the application must be filled out legibly with blue or black ink only
• Have your Team Bonding Outline nicely organized and typed as the instructions describe
• Have your Essay typed as the instructions describe
• Have the Team Philosophy Memorized

For Captains:

• Complete the application and turn it in on time, the application must be filled out legibly with blue or black ink only
• Have your Essay typed as the instructions describe
• Have the Team Philosophy Memorized
• Have a thorough understanding of all the Four A's in the Philosophy because you will be asked questions about it
• For your routine these are the main areas you will be judged on: Facials, Sharpness, Creativity, Skills, Musicality, and overall Technique
• For your cheer these are the main areas you will be judge on: Projection and Vocals, Spirit, and Creativity

Furthermore, I will be considering other aspects in relation to the Leadership Roles. I will also be considering your participation during the two conditioning weeks, how you get along with the other team members, how you have met deadlines, how well you take direction, and the quality of materials that you have turned in.

The Leadership Roles will be announced on this blog in a post by Saturday, July 20th at 7:00 am. Remember, if you are selected there will be a Leadership Meeting at 3:00 pm right after the picnic. 

I wish you all good luck! Have confidence and do not hesitate to ask if you need any assistance.

Surviving the First Day!

Hello Spirit Team,

Congratulations on surviving your first official Summer Training! 

I am sure a lot of you will be soar, hence stretch tonight before you go to bed and when you wake-up tomorrow to prevent any cramping or pulling any muscles. Furthermore, we did a lot of jumping and running this morning which can lead to shin splintz. If you get any shin splintz I recommend taking a single ice cube and rubbing it up and down your shin in a circular motion until the cube completely melts. 

Those of you that did not have all your items with your cheer binder today, be sure to have it with you tomorrow. Also, everyone needs to bring a pen (blue or black ink) to training tomorrow to go over the Emergency Guide. Rest up tonight, and tomorrow will be an easy day to recover from today's hard day. Good effort everyone!

Coach Martinez

July Summer Training Lesson Plan

Bellow is the lesson plan for the Summer Training program during the month of July. Have plenty of rest, good nutrition, and water to be able to have the energy to get through the training sessions. On the Thursday Abdominal Days days I suggest you bring a towel or a yoga mat so that you don't have to lay directly on the ground.

Monday July 8 & July 15

Level: Hard

Focus: Leg Strength and Conditioning

Tuesday July 9 & July 16

Level: Easy

Focus: Cardio and Teamwork

Wednesday July 10 & July 17

Level: Moderate

Focus: Upper Body Strength and Conditioning Thursday July 11 & July 18 Level: Hard Focus: Abdominal Strength and Conditioning

Items Due Monday July 8th

There are a lot of items due at practice on Monday, July 8th. They are:

• Cheer Binder completed
• Camp Payment
• Pre-Season Survey
• Handbook completed

Camp Payments

Camp is vastly approaching. Remember payments for camp are due on Monday, July 8th!

If you have not paid yet, please email Mrs. Estrada to make arrangements. Also, camp is optional, it is not a required SRHS School Function, and the decision to go is entirely up to you. If you will not be attending camp for any reason, please contact me so that I can keep record of it.

Coach Martinez

Hot Weather Exercise Safety

Here is a copy of the article I have given everyone about exercising outside during the Summer Trainer. I know I have been bringing up the safety and conditions a lot, but I cannot stress enough how important it is to be fully prepared for the Summer Training. I have told some of you that in the past I had two team members suffer from heat stroke plus 1st and 2nd degree sunburns during a summer activity on my Drill/Dance team. They were in the hospital for days and missed nearly three weeks of practice. Please be safe, and understand the information. I will do my best to watch for symptoms, but it is also your responsibility to take care of your health.

If you follow these tips then I know we will have a  safe, fun, and successful Summer Season.

Coach Martinez

Hot Weather Exercise Safety

Tips for preventing heat stroke, heat exhaustion, heat rash and dehydration

By Elizabeth Quinn, About.com Guide

Updated August 14, 2011

http://sportsmedicine.about.com/od/enviromentalissues/a/Exercise_Heat.htm

Athletes are especially susceptible to heat-related illness such as dehydration, heat exhaustion and heat stroke while exercising in hot weather. Most serious heat illness in athletes can be prevented by following some basic guidelines and heeding the warning signs and symptoms. However, if these warning signs are ignored, they may progress into a life-threatening heat emergency.

Common Heat-Related Illness

·         Dehydration

·         Sunburn

·         Heat cramps

·         Heat rash

·         Heat exhaustion

·         Heat stroke

·         Hyponatremia - Water Intoxication

Preventing Heat Related Illness

Most forms of heat illness can be avoided by following basic prevention guidelines. Even so, it's essential for athletes and coaches to know the warning signs of a developing heat-related emergency and understand the level of severity of each condition. See: Heat Illness - Symptoms and Severity

Normally, our body temperature is regulated by sweating. A number of factors can limit the sweat response, including intense exercise in high temperatures or high humidity, age, obesity, fever, dehydration, illness, medications and alcohol. When an athlete develops a heat illness, it usually occurs after several hours of exertion and excessive sweating that leads, first to to dehydration, and then to electrolyte imbalances.

To prevent heat-related illness, follow these precautions:

·         Drink the Right Amount of the Right Fluids
Finding the right amount of fluid to drink depends upon a variety of individual factors including the length and intensity of exercise and other individual differences. There are, however, two simple methods of estimating adequate hydration.

·         Replace Lost Electrolytes
Sweat leeches salt and minerals from the body. It's important to maintain sodium and electrolyte levels if you are sweating profusely and exercising more than 90 minutes. The easiest way to replace these are with salty foods or sports drinks.

·         Wear Appropriate Clothing
Choose lightweight, light-colored, loose-fitting clothing. In the hot sun, a hat and sunscreen is helpful. Wear light, loose-wicking clothing so sweat can evaporate. Better yet, invest in some clothes made with CoolMax®, Drymax®, Smartwool or polypropylene. These fibers have tiny channels that wick the moisture from your skin to the outer layer of the clothing where it can evaporate more easily.

·         Use Sunscreen and Avoid Sunburn
Sunburn decreases your ability to cool yourself and causes fluid loss. Use sunblock with SPF 15 or higher. Wear a hat that provides shade and allows ventilation.

·         Acclimate to the Heat
You will have a greater tolerance for exercise in the heat if you become accustomed to it slowly over one to two weeks. If traveling to a hotter climate, allow several days to acclimate before doing intense exercise. Avoid exercise during the hottest time of day; train closer to sunrise or sunset.

·         Use Common Sense
Avoid hot foods, alcohol and heavy foods that increase your core temperature. If you feel any headaches, fatigue or irritability or notice your exercise performance decreasing, stop exercising and cool off.

Remember, it is easier to prevent heat illness than to treat it once symptoms develop.

It is Finally Up!

Hello Team and Family,

The blog is finally up and running:)

Here you will be able to find information about events, practices, wrap-ups about performances, videos, and much more. I am very excited to share with everyone all the wonderful coming and goings of the SRHS Spirit Squad!

Love,

Your Coach Martinez

4th of July Parade...what a hit!

The 4th of July went great everyone!

I was very impressed with how well you all came together for the Parade in such little time. It was my first official SRHS Cheer function, and I was very proud.

Courtney and Naomi especially did well taking the lead for the event since there are no Captains yet. The two young ladies did an excellent job keeping the marching on count, leading the cheers, and directing the  day. I really appreciated what you two girls did, it was nice to take a step back to have an opportunity to  observe the team in action. I saw a lot of great communication, team support, and overall a fun attitude from the entire team. Including JV!

Thank you to all the JV girls that attended the Parade. Your support and spirit showed exceptional sportsmanship. The JV girls were not required to attend, but those that did had a great attitude that really illustrated the true SRHS Spirit Philosophy. By being there and supporting the Varsity team is showed me that all of you JV ladies really do have a commitment to the Cheer Program.

Wonderful job everyone!