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.

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

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!

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!

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.

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:)

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.

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.

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:)

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

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.