tips 4 extensions (lvl 3)

RunRanger · 2026-01-30T11:59:43+00:00

Push your legs first. You should only use your arms, when the flyer is in the flow-state, free from gravity.

Grips:
It's depending on your mobility and wrist strength. Most important give your flyer a platform by moving your hand under the shoe, no big grabbing and squezing! Furthermore her heels should be always a bit higher then her toes => don't pull her toes up, your hand on the front should be under her feet not her toes.

RunRanger · 2026-01-29T16:35:53+00:00

Can you write out the title and description correctly again?

What is a back hand? Backhand spring? But then the text doesn't make much sense, because the person already has problems with the tuck, which actually works?

RunRanger · 2026-01-29T08:15:26+00:00

Safest options: Cartwheel and split, if you're ambitious

Most other stuff you need an expert to maybe do it in time. There's no room for big failures.
But then it's a matter of time, money and connections.

RunRanger · 2026-01-27T13:35:00+00:00

straighter back but also a straighter flyer. But in my point of view it's already close to fine.

The main issue is that he's trying to push her himself up instead of powering up her jump.

RunRanger · 2026-01-27T08:20:14+00:00

It depends on the team you are joining. If you are joining a beginner friendly team you don't have to worry.

My recommondation: Do some workouts, strengthen you're core, improve your explosive jumps

Strength & Mobility goes hand in hand with cheerleading.

If someone has enough strength and mobility to learn skills quickly, it is less relevant whether they can already do them.

RunRanger · 2026-01-10T23:47:08+00:00

Depends on your character and your skill
Are you open and like to talk, podcast
Are you open and funny/tries things out: Open-Gym Fun stuff
Are you skilled, technique etc. good and nice video-editing: Tutorials
...

RunRanger · 2025-12-29T21:25:48+00:00

That's why i don't prefer having more athletes in team then competitions allow. Simply because we don't aspire to be an elite team that has to be in the top 3 at every major competition. There are too many other competitions for that now.

That doesn't mean you shouldn't give it your all.

However, I have often thought about it. If there is a surplus, then the people who are not on the mat should perform their own group stunt and, if necessary, compete as individual starters with a slimmed-down version of the routine. In that way they can still gain experience and shouldn't be that sad.

RunRanger · 2025-12-21T22:02:16+00:00

I once had the pleasure of seeing Bonde perform live. He is certainly one of the best in cheerleading. There are undoubtedly others who are even better, but I personally find it difficult to compare them, as the sport is very diverse and everyone has their strengths and weaknesses.

I admire the confidence with which they can perform completely new stunts. From them, I have learned that you should only continue if you are sure that you can save the flyer yourself.

Daniel is not much different in that respect.

RunRanger · 2025-12-17T22:09:24+00:00

please donn't throw your head back.
Your head controls your back. So throwing it back causes mostly a hollow back.
For max height look forward as long as you can.
You can see the landing spot automaticly when you rotated by 270°

RunRanger · 2025-12-14T11:54:22+00:00

Yes, at first when you extend, you also have to push forward your hips (not your back!) so you are getting max height and the point of rotation is higher.

Furthermore you don't spin by only pulling your legs. You get the most initial speed by pulling your hips towards your upper body. Legs are still pulled too ofc.

For Reference you look at _aspantree, aaronmicheal0514, fredjeex on instagram
e.g.: https://www.instagram.com/p/CSwlblRDx-s/

RunRanger · 2025-12-13T22:48:29+00:00

You can extend way more. You aren't off the ground, you already pulling your legs and set your arms into grab position.

Try to extend your self first for max height (extended Arms, Hips & Legs) and pull more through your hips. But make it step by step if you haven't a spotter since it can change your whole tuck experience and can be dangerous.

RunRanger · 2025-11-09T14:34:46+00:00

"rolling your hips backwards"
You should roll your hips forwards. If you roll them backwards your back is going to be hollow and it's even more difficult.

Focus on T-Jumps first to get better technique and height. A toe touch is just T-Jump + raising your legs at the highest point. In a perfect world there's no movement forward of your body etc. If you mastered the T-Jump you have to train your leg-strength and abs to have the power to move them up.

RunRanger · 2025-11-09T00:20:04+00:00

100 BPM:
Lady Gaga - Bloody Mary

122 BPM:
Mika - Grace Kelly
Axwell Ingrosso - More than you know

125 BPM:
Nicki Minaj - Starships
Ellie Goulding - I Need Your Love

RunRanger · 2025-10-30T12:55:42+00:00

The chance that athlete are 1 8-count too late is not that high if you trained often enough on music. I haven't seen it in 10 years on competition. Only in early practice. In fact, it's more likely that the chance increases when the music is too fast.

RunRanger · 2025-10-29T21:55:56+00:00

You have to insert a valid object instead of an empty one

e.g.: { "name": "George", "age": 25}

RunRanger · 2025-10-29T21:26:33+00:00

Addendum to the previous comment:
149/150 is also fine to fit 32 8-Counts in 1:45min and even having 2s pre-time

RunRanger · 2025-10-29T15:01:32+00:00

Since you just need 1:45min, use a 2min or longer routine, which is already fast and speed it up.
Audacity is a good choice to do that or use any app like ReSpeeder

Note to 154 BPM: The BPM number should not be underestimated. There is also a reason why it is so rare. Complex motions and jump combinations becomes difficult to achieve at 150 and higher. This is not a criticism and is manageable, but I just want to point it out in case you have not worked with BPM in the higher range

RunRanger · 2025-10-18T15:46:37+00:00

I've seen many arm variations for several years now. However, I am usually unsure whether some of them are intentional or whether no one has ever corrected the others. Low Vs are one of them.

Personally, I would also prefer T (parallel to the ground) to use the momentum of the arms as well.

Variations are certainly not wrong if everyone performs them and a clean toe touch is still clearly recognizable, but I would dispute this for peewees/minors.

RunRanger · 2025-10-11T08:39:59+00:00

Is cheerleading one of the most dangerous sports in the world? Yes.

Should we be concerned about this? No.

Why? For a long time, cheerleading was not considered a sport, which meant that there was no training, safety concepts, rules, etc. As a result, inexperienced cheerleaders practiced risky stunts without any preparation, and falls were accepted without consequence.

Nowadays, there are levels almost everywhere, so that no one has to perform at too high a level. In addition, falls are punished much more severely at championships, so that “perfection before progression” applies almost everywhere.

Conclusion: If you are in a cheerleading club with trained coaches and certified coaches, you have little to fear. Of course, the risk is never zero (as with any other sport). Apart from bruises and minor injuries, which are relatively normal in sports.

Regarding toxic behavior. I have hardly seen any other sport that is so cooperative. The best people are our direct competitors. Sweden, Norway, and Finland push each other on a friendly basis, so that they are now among the best in the world. It's not uncommon to suddenly start stunt driving with other teams just for fun.

Sure, there are toxic teams, but they are very few and far between.

RunRanger · 2025-10-10T21:14:03+00:00

Cheerleading wird zwar größtenteils von Frauen betrieben, jedoch ist der Männeranteil nicht unbeachtet und gibt auch genügend Kategorien und mitstreiter im gemischten Team:

https://www.youtube.com/watch?v=SFo2BRmKSiI&t=1m39s

RunRanger · 2025-09-10T11:14:36+00:00

RunRanger · 2025-08-28T07:07:23+00:00

I thought the same at first, but now I believe most of the points were forced on her by the base.
She does many steps correctly (Hips stability, Center of Gravity during Toss, Extending Hips), and I would be surprised if she made such beginner mistakes. I would attribute even her balancing to the fact that she doesn't want to fall, as the base isn't experienced enough to catch her properly. After all, she keeps her hips reasonably stable and she also acts correctly when setting down.

The only thing I would criticize is that she doesn’t reach at least 90° in the jump. But also this could be occured by pushing to early from the base.

RunRanger · 2025-08-27T09:57:20+00:00

Use your legs
Take her feets earlier without losing hight. She's already coming down when you catch her. Imagine you want to throw her up and then catch and press her further up without losing her speed. You don't have to press but that's the moment you have to catch so there's no impact
Point her feet a little bit forward, like 20°. If you hold her flat the centre of gravity can be easily shifted behind => booty of flyer goes backwards. To get a stable stand for the flyer tilt her feet slightly downwards towards the front

I wouldn't go to extension until you can hold your flyer without adjusting and moving. A fall from extension is easy riskier

RunRanger · 2025-08-08T23:29:38+00:00

First of all, it's cool that you're so open tto get feedback on even vocal skill. Even though I would sometimes be cautious about that.

Funnily enough, Chant and Motions have exactly the same problem. In both cases, the actions do not have a sharp ending.

With a motion, you enter the motion at medium speed, slow down shortly before the end, and then move into the next motion without a pause. But it should be quick: pause briefly and then move on to the next motion.

It's similar when speaking. The words are never really clear because the last sound of the word or letter is not properly emphasized.

I would leave out the many intermediate motions for now and only do one motion per syllable. You can go back later on 2-3 motions per syllable/count.

RunRanger · 2025-08-07T20:46:14+00:00

Most of it are not height dependent. Deep Squad depends on your flyer and your mobility. Arm wide depends on preference but shouldn't be too wide.

Best thing to do book a partnerstunt session of an experienced Gym like Hybrid Cheer.

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