US National Team Athletic Trainer Gives 4 Tips To Reach Your Physical Peak

IMG_0494 (1).JPG

U.S. national team athletic trainer Anda Udris gives four tips to help you optimize performance and reach your physical peak:

Don't let an injury keep you from having your best season ever. Keep injuries at bay this year by taking care of your body and implementing proper prevention.

1. Catch some ZZZ's


Make sleep a priority! Try to keep sleep patterns consistent even on the weekends, and during holidays increase the quality of sleep you get each night. Avoid late night caffeine, keep your room dark and quiet, put down your phone, and avoid other electronics as you near bedtime. Lack of sleep can release the stress hormone, cortisol, which breaks down muscle. It can also increase fatigue, slow recovery post-competition, and decrease the body's ability to use energy properly during physical activity.

Make it a goal to get seven to nine hours of good quality sleep each night!

null

2. Fuel your body for success


Nutrition and hydration play a huge role in injury prevention and recovery. If the body is properly fueled, it is less likely that an error will occur leading to injury and the body will recover faster. You want to eat high-quality nutrients from a variety of fresh fruits and vegetables, whole grains, nuts and seeds, and meat -- and of course drink plenty of clean water. Many of these tasty treats can combat inflammation, repair muscles, increase oxygen uptake, and even provide electrolytes.

Nutrition is the best way to keep your energy levels up and your body functioning optimally. 

Make healthy decisions at meal time with these easy tips!

Spring Cleaning & Clean Eating
Stay Hydrated In The Summer Heat

null

3. Prepare your body to perform 


Mobility MUST come before stability. To develop functional movement, the body must be able to move within normal ranges of motion. This will prevent muscle strains, avoid tendon ruptures and improve overall athletic performance.  Performing a dynamic warm-up prior to practice allows simultaneous warming of the body and stretching of the muscles.

A warm-down after practice allows for the improvement of poor ranges of motion and optimization of recovery of consistently used muscles. Using a foam roller, softball, or frozen water bottle to roll out sore muscles can also help in increasing range of motion and flexibility.



4. Stretch & Strengthen


To perform elite skills with proper technique, your body must be strong. Start incorporating daily dynamic warm-ups, conditioning programs, and strength exercises to create strong, powerful muscles. Symmetry between muscle groups and stabilization of the joints reduces risk of possible sprains or muscle ruptures, especially ankle sprains, Achilles ruptures, back spasms, and rotator cuff injuries. 

Want to strengthen your body for the upcoming season? Take on the challenge with the eight-week Varsity Fit Training Guide made specifically for cheerleaders and dancers!

Before beginning any fitness program, you should check with your doctor.  By performing any fitness exercises, you are performing them at your own risk.

Written by Anda Udris

Venue Insider: The MAJORS 2018

Screen Shot 2018-01-17 at 10.26.36 AM.png

Heading to The MAJORS 2018? Get ready, because you're visiting the Indiana Convention Center in downtown Indianapolis, Indiana.

Must-Watch Event: NCA High School Nationals

Megaphone.jpg

Top school teams from across the U.S. will head to Dallas, Texas, to compete for a national championship title January 27-28 at NCA High School Nationals 2018.

Big Event Weekend Coming Soon!

MAJORCSNHSN.jpg

Another big weekend in cheerleading and dance is coming your way soon! You can watch three all star and school cheer events all in one weekend. We've got all the details and how you can watch the action LIVE on Varsity TV.

Venue Insider: NCA High School Nationals 2018

Screen Shot 2018-01-17 at 11.55.21 AM.png

The 2018 NCA High School Nationals is quickly approaching! The weekend's festivities will take place in The Kay Bailey Hutchison Convention Center in Dallas, Texas. 

Next Weekend Is Going To Be MAJOR!

LadyLightning.JPG

Want to watch the top Senior Level 5 teams from the most prestigious programs in the country? Then you don't want to miss the The MAJORS 2018 on Friday, January 26, in Indianapolis on Varsity TV. 

Meet The 2018 U.S. National Cheer Teams

USA.jpg

Some of the most talented cheerleaders from across the United States traveled to Orlando, Florida to try out for the opportunity to represent the USA this April at the ICU World Championship. There were 115 cheerleaders who attended this year's selection process.

Memphis Rocked The House In Hip Hop Finals

IMG_5468.JPG

The University of Memphis rocked the house today in division IA hip hop with a routine full of attitude! The Tigers want the title and they made that statement clear in finals at the 2018 UDA College National Championship this weekend in Orlando, Florida.

FSU Showcased Their Seminole Pride In Jazz Finals

IMG_5468 copy.jpg

It's been an incredible of dance at the 2018 UCA & UDA College Cheerleading and Dance Team National Championship in Orlando, Florida, this weekend. Every finalist delivered breath-taking emotion that brought teams to the eyes of fans watching.

Who To Watch In DIA Finals At UCA College Nationals!

small.jpeg

To college cheer fans it feels like Christmas morning, because it's finally time for one of the biggest nights of the year: the division IA finals at UCA & UDA Cheerleading and Dance Team National Championship in Orlando, Florida!

Shelton State Earns 11th Championship Title!

SSCCBANNER.jpg

Shelton State earned their 11th national championship title at 2018 UCA & UDA College Cheerleading and Dance Team National Championship in Orlando, Florida, over the weekend.