Friday, September 5, 2014

Support the UNC All-Girl Cheerleading Squad

Contributor: Sable Talley (@sabletalley), CEOof National Spirit Network

Doing my part to spread the word to benefit spirit teams across the country

About two weeks ago, I received an email from Emily Hazelton, one of the officers for the University of North Carolina at Chapel Hill All-Girl Cheerleading Squad. I was very inspired by what she sent me. Here's what she wrote:

Greetings,
Thank you in advance for taking the time to read this message.
I am contacting your gym on behalf of the competitive all-girl cheerleading squad at The University of North Carolina at Chapel Hill.
My name is Emily Hazelton; I am an undergraduate student here at UNC and an officer this season for the all-girl club cheerleading team. Whether you are a fan of our darker blue or red neighbors down the road from us surely we share the same love for cheerleading. Our team has a love for competitive cheerleading and what it had to offer for us before college. We all desire to carry this experience of friendship and sportsmanship throughout college as well.
Our school team is coed and does not compete. We are not part of the athletic program; we are underneath campus recreation as a club sport here at Carolina, meaning we have to fund everything on our own. We cannot afford to go to as many events and competitions as we would like, so in order to create a larger fan base and grow our squad throughout the community we are looking to do some exhibitions.
This is a huge rebuilding year for us as we were taken advantage of and let down by a negative coach from last season who did not have our best interest in mind. So, as an officer I want try something new in hopes of being able to leave behind a stable program for students to come after I graduate. We want to continue to share our passion and encourage girls younger than us to stay involved with cheerleading.
In summary of all this, please contact our team (through me) if your gym hosts any exhibitions where you would think it would be possible to include us in your schedule. What we could offer (depending on the date, as we have not had full choreography camp yet) is to perform a brief routine, some of our NCA cheers, do a meet and greet/take pictures with fans before or after your teams perform, or even just help out with setup as well as other event needs.
As I stated earlier, we had an unfortunate experience last season and are now running the club as student officers without a coach or much professional assistance. Through this transition we are relying on our prior knowledge, experience, and connections to redeem ourselves and rise to our full potential. If you would like to discuss or inquire about any of this, contact me however easiest for you. If this is something you do not have interest in or cannot help us out at this time please feel free to contact me if anything changes down the road. For example if you would host something like camps/clinics with Carolina cheerleaders at your gym. 
Lastly, if you know anyone else in the “cheer world” that you could pass this information along to it would be greatly appreciated!
Thank you,
Emily Hazelton
I was inspired mostly because I admire people who take the initiative to do what's right not only for themselves, but for the people they care about (part of the reason why National Spirit Network exists in the first place). Unfortunately, there are some coaches out there that don't have their team's best interest at heart and I truly applaud Emily and the rest of the team for having the courage to push forward on their own this season.

Photo courtesy of UNC All-Girl Cheerleading Facebook Page

Photo courtesy of UNC All-Girl Cheerleading Facebook Page

Photo courtesy of UNC All-Girl Cheerleading Facebook Page


As you know, National Spirit Network doesn't host any of the events listed on our website, but if we did, I'd definitely invite them to perform. So now I'm reaching out to you! If you've got an event that you'd like to invite the team to, contact Emily Hazelton at ehazelt0@live.unc.edu! You can also check out their website for more information about the team.

Good luck, ladies! I know you all have what it takes to make this season one of the best yet!


Featured Contributor
Sable Talley (@sabletalley) is the CEO of National Spirit Network (formerly U.S. Cheer & Dance Directory). Her experience with cheerleading and dance goes back as early as 2000. Cheering in jr. high and school developed her passion for the sport, which carried on through her college and early adult years coaching and administrating recreational and high school cheerleading. She also received coaching and judging certifications through AACCA, USASF and Cheer Ltd. After hanging up her coaching and judging caps, she continues to thrive in the spirit industry with the National Spirit Network.

Monday, June 30, 2014

What to Eat, When to Eat It

Contributor: Danielle Wechsler (@cheerFITworkout), Founder of cheerFIT

An essential guide to navigating the cafeteria, eating the right foods at the right time and how to make the most out of your 4-day cheerleading camp experience

Cheer camp is an unforgettable experience. It's filled with countless hours spent perfecting stunts, choreographing routines and team bonding. In order to stay to stay fueled and energized, make the most out of your 4-day stay by following these nutrition tips:

Breakfast
Everyone knows breakfast is the most important meal of the day but how do you eat enough to be fueled and energized for a full day of dance classes, stunts and baskets without feeling too full and uncomfortable?

Tip #1: Think functional foods that will work with your body and help to provide the nutrients it needs. It is important to eat the right amount of food with enough time to digest before working up a sweat. A 200- to 250-calorie breakfast with 30-50 grams of carbohydrates will let you work out harder and burn more calories.

Tip #2: Stay away from sugary cereals, refined carbs or fatty bacon. These foods will cause a sugar crash and sluggish feeling because your body will use energy to metabolize these hard to digest foods. Save your energy for your stunts!

Breakfast Suggestions:

  • 1 tablespoon of peanut butter on whole wheat toast and 1 piece of fruit - This combination will boost blood-sugar levels and stop hunger pangs. Natural peanut butter supplies heart-healthy fat with no added sugar.
  • Fat-free plain yogurt (about 6 oz.) mixed with 1/2 cup blueberries - The natural sugars in the yogurt and blueberries give your muscles a speedy energy source. The blueberries are also antioxidant powerhouses!
  • 1/2 to 1 cup of oatmeal or whole grain cereal and handful of fruit - Fruit contains glucose which will provide a fast burst of energy. Oatmeal or whole grain cereal will provide glycogen which improves your stamina and keeps you feeling full, but not stuffed.

Snack
It's just a few hours past your early-morning breakfast and you are still a while away from lunch - but you are beginning to feel your energy take a nosedive. It is definitely time for a snack, but how do you grab a healthy snack on the go?

Tip #1: Plan ahead of time. Bring some healthy snacks from home, or grab some extra fruit or cereal from the cafeteria at breakfast.


Tip #2: Don't wait too long until snacking. Eating small meals throughout the day will stimulate your metabolism, keeping you energized and ready to go!

Snack Suggestions:

  • Pre-cut fruit or vegetables
  • Nutrition bar (you want to go with a bar that offers more fiber, less sugar and has an adequate amount of protein)
  • Light string cheese
  • Rice cake with peanut butter


Lunch
It's lunchtime! Time to relax a bit and recharge as you get some food with your teammates, however, the cafeteria can be a daunting place. How do you pick the right foods when there are so many options?

Tip #1: Make sure your eyes aren't bigger than your stomach. Try grabbing a smaller plate instead of a large tray. Filling a smaller plate will ensure you are still full and energized, without overindulging. Don't forget you still have the fight song prep, pep rally review and open practice later in the day.

Tip #2: Stick with foods you know. The cafeteria has so many choices, but it might not be the best time to try something completely new. You don't want to be at stunt coaching and discover your body doesn't react well to something new you ate!

Lunch Suggestions:

  • Salads and lean protein - Salads are always a healthy option, but beware of the salad bar trap: creamy dressings, cheeses, croutons, bacon bits, and pasta salads add up the calories and the fat.
  • Turkey sandwich or wrap with a piece of fruit - A lean turkey or chicken sandwich on whole wheat bread with mustard gives you energy-boosting carbs, plus boosting protein you need for a good snack.


Dinner
The day is winding down and you are tire, hungry and your body is physically exhausted. You keep on track and eat a healthy dinner, but the unlimited ice-cream machines and tables of cakes are calling your name. How do you keep a healthy diet with so many temptations?

Tip #1: Rethink dessert. Sometimes we all need something sweet to finish off our meal, but that doesn't mean you need to go crazy. Satisfy your sweet tooth without the bulge and swap the sweets for fruits and natural sugars.

Tip #2: Beware of fried and oily foods. Oils and fats make athletes lethargic, which can cause a lack of concentration and also leaves an uncomfortably full feeling in the stomach. Remember you still have electives, open practice, stunt classes and jump workshops after dinner!

Dinner Suggestions:

  • Grilled chicken with brown rice and spinach - Half the plate should be filled with vegetables, a quarter should be lean protein and the other quarter should be high-fiber complex carbohydrates such as a small baked potato, brown rice or whole-wheat couscous or pasta.
  • Whole-grain pasta and vegetables - This healthy dinner option fills you up and fuels your body for the remainder of the day's activities.

After Dinner Snack
Whew! The day is over and after all that hard work, you're hungry again. Who can blame you? So now the question is what can you eat that won't sit heavy in your stomach all night?

Tip: Avoid late night snacks. It is ok to have a little something to satisfy those hungry cravings, but overeating before bed will cause your body to store all those calories as fat.

Snack Suggestions:
  • Vegetables and hummus
  • Greek yogurt
  • Celery and peanut butter
  • Plain popcorn
Make the most of your summer cheer camp experience! The quality of your nutrition will affect your performance, results and recovery. Remember, you are there to have fun, learn new skills and enjoy the memories, so fuel your body in order to be the best athlete you can be!

For more information and fitness tips, check out www.cheerfittraining.com.

National Spirit Network Mailing List Members: Schedule a 30-minute video consultation with cheerFIT for only $30.00. Click here to join our mailing list!




Featured Contributor
Danielle Wechsler (@cheerFITworkout) is a fitness enthusiast, who is highly energetic and extremely motivated. Through challenges and experience, Danielle has learned that with a positive attitude and pure determination, you can accomplish anything. Believing in the phrase "become your dream", Danielle least with the passion to motivate, and inspire others to get results while having fun.

Saturday, May 31, 2014

The 3 Secrets Behind Better Stunting, Tumbling & Building Endurance

Contributor: Danielle Wechsler (@cheerFITworkout), Founder of cheerFIT

Ever wonder what gives teams that competitive edge? It's not running through routines for hours, it's not attempting a stunt hundreds of times, and it's not tumbling over and over again. No, the answer is FITNESS, and cheerFIT is here to share some secret fitness tips!

As a former D1 cheerleader, current personal trainer to the pros, and founder of cheerFIT, Danielle has a few secrets to help your team take it to the next level! Follow these fit tips and insider secrets to make every practice count.

Tip #1: How to Prevent Injury When Trying New Stunts
Attempting a new stunt over and over again leads to fatigue, injuries and frustration. Instead of trying a new stunt hundreds of times - strengthen your core, quads, and shoulders and you will hit your stunt the first time around.

How To: Complete each exercise for 45 seconds (sign up for how-to videos: http://www.cheerfittraining.com/freeworkout.html)

  • Squat to Knee
  • Pulse Push Up
  • Alternating Bridge
  • Alternating V Up
  • Squat to Reach

Tip #2: How to Master New Tumbling Skills
Perfecting a new tumbling skill can be difficult at times - not only are you thinking about jumping higher, rebounding stronger and focusing on technique, but also flipping down at the same time.

How To: Hitting that new tumbling skill requires two things
  1. Visualize yourself going through the motions of each tumbling skill and landing each flip with perfection. The power of visualization helps improve tumbling and builds confidence.
  2. Focus on plyometric exercises to improve power, endurance and performance for each tumbling pass. Some great plyometric exercises include burpees, jump squats and plank jacks.

Tip #3: How to Get Through Your Routine Without Gasping For Breath at the End
Between stunting, tumbling, dancing, cheering and choreography - cheer routines require a lot of endurance! Improve your endurance not by running on the treadmill for hours, but with interval training. Interval training is a burst of intense activity followed by intervals of lighter activity, improving aerobic capacity. As your cardiovascular fitness improves, you'll be able to get through intense routines in a breeze.

How To: Complete each exercise 30-45 seconds of intense effort, followed by a 15-second light jog in place (repeat 3 times)
  • Mountain climbers
  • Toe touch jumps
  • Bicycle crunches
  • Sprints

Now are you ready to see the results? Incorporate these fitness tips and insider secrets into your daily routine and be prepared for awesomeness!

For more cheer workouts and fitness tips visit http://www.cheerfittraining.com/fitness-tips.html or email danielle@dfittraining.com. I'm happy to help!

Featured Contributor
Danielle Wechsler (@cheerFITworkout) is a fitness enthusiast, who is highly energetic and extremely motivated. Through challenges and experience, Danielle has learned that with a positive attitude and pure determination, you can accomplish anything. Believing in the phrase "become your dream", Danielle least with the passion to motivate, and inspire others to get results while having fun.

Thursday, April 10, 2014

The Key Element to a Back Handspring: Jump

Contributor: Christina Hernandez (@rahrahroutines), Founder of Rah Rah Routines

There are many key elements to make a back handspring successful: stretched shoulders, fast feet over, open-to-closed hips, a neutral head position - and the list goes on. There is no silver-bullet solution on how to achieve a back handspring. All of these elements are necessary to accomplish the skill, but through my experience as a tumble instructor, I believe there's one element tumblers struggle with the most: the jump.

I was taught to teach tumbling with progressions, having a tumbler perfect simpler versions of a more advanced skill. For example, an instructor will teach the backward roll and the handstand as two separate components before teaching a back extension roll. The jump - pushing through the toes and bending-to-straightening knees to remove feet quickly and evenly off the ground - is a critical progression step from the back walkover to the back handspring.

The back walkover is a slow shift of body weight from the feet to shoulder/hands in a hip-over-head flip. This shift is achieved through a rocking motion performed in the middle of the skill, known as the backbend or arch. The back handspring requires a faster transfer of body weight from feet to shoulders/hands through jumping, properly positioning the feet and hips in line with the upper body to easily whip over for the landing.

The jump is vital to mastering the correct technique in a back handspring. For instance, the jump gives the arms ample time to get the shoulders stretched above the head before the body impacts the floor in an arch. The jump also forces the body to elongate and tighten before hitting the inverted position, resulting in a decrease of longstanding, serious injuries on the back and wrists.

A step-by-step picture on how to perform a back handspring

I have observed many tumblers learning the back handspring achieve the skill much quicker when the importance of the jump is stressed with the other elements mentioned in the beginning of this article - everything just clicks!


Featured Contributor
Christina Hernandez (@rahrahroutines) is a cheerleading and tumbling aficionado who has led senior-level all star teams to multiple local, regional and national titles and has more than 23 years of experience as a Pop Warner, high school and all star cheerleader. She is contracted to work as a tumble instructor for several cheer and dance organizations in New Jersey and is a long-standing choreographer for reputable recreation, high school and all star competitive teams throughout the Northeast region. Christina is a current member of the American Association of Cheerleading Coaches and Administrators (AACCA), USASF and NFHS.

Wednesday, March 5, 2014

A Cheer Down Memory Lane

Contributor: Sable Talley (@sabletalley), CEO of National Spirit Network

I used to be a cheerleader. I don't like to brag though. Honestly, it's a little hard to believe since when I look in the mirror, the word "cheerleader" never crosses my mind. These days, it's words like "school", "workout" or "sleep". Though sometimes, I like to reminisce on the good 'ol days when my only responsibilities were to go to school and cheer practice. It wasn't always so easy though. I had to work for my spot on the team for three years, but it was definitely worth it.

It all started in sixth grade at our first pep rally of the football season. I was a bit of a tomboy and thought cheerleaders were too girly and whiny for me to hang around. But as soon as they hit the floor, something in me changed. Next year, I was one of those girly (but not so whiny) cheerleaders rooting on our 38-season (or something like that) undefeated football team. Back then (in 1999), "tryouts" was a very loose term for middle school teams. All you really had to do was show up and do the cheers as best as you can in front of the judges to earn a spot. The only team we were really trying out for was Tiger Squad, the team that cheered at all of the away games.

I was so proud to be on the sidelines and I made tons of new friends. I even made the Tiger Squad in 8th grade. Then high school tryouts came around. We all looked up to the high school cheerleaders because they did all the cool stunts and basket tosses. I was one of only two girls that decided to tryout. Honestly, I didn't know what I was getting myself into. Those first three days of learning the material was rough. I definitely wasn't in middle school anymore. But somehow, I pushed through it and did the best I could in front of the judges. I didn't make the team, but I was pretty realistic about my odds. Over forty girls tried out for only 20 spots. I was a little upset, but figured I'd take my freshman year to train (after marching band practices- which I wasn't to happy about, but I wanted to get into the football games for free so it was my only other option) for next year.

Next year came and went. I didn't make the team. I started training harder and at tryouts for junior year, I believed I had a spot in the bag. Nope. I think that year, I took it the hardest. I thought about giving up. I thought, "Maybe cheerleading isn't for me. Maybe I'm just not good enough." But despite all my negative thoughts, I had my mind set on a spot for my senior year.

Tryout week finally came and I was pumped. I had trained for about three months and I was ready to go. Then something bad happened. During gym class, I was stretching and one of my classmates decided to "help" me with my straddle stretching. She got behind me and pushed me all the way down and I heard something crack. It was my right hamstring. I flipped out. I was angry and in pain, but I knew I couldn't go to the nurse's office because she'd tell me I wouldn't be able attend tryouts.

So I limped through my last few classes and got ready for day one of tryouts. My leg hurt so bad, but I pushed though the pain and did the best I could. That whole week flew by. I was worn out, but I was so close to that spot, I could feel it, even more than the pain in my leg. This was my year. I don't really remember what happened while I was trying out. All I remember from that day was driving by hours later and seeing my name on that banner. I made it. I was so thrilled. All that hard work paid off... finally!

Senior year was amazing. Cheer camp, football games, basketball games... I'd never been so happy to go to school every day. Most of it is just a blur to me today, but I was so proud that I set a goal for myself and accomplished it. I still never got my hamstring checked out though. I guess over the years, it's healed on its own. Of course, I continue to at least try to stay in shape to prevent any further injuries with running and yoga.

I guess the whole point to me writing this is to remind everyone that most things aren't just handed to you, you have to work for them. And if you give up too easily, maybe it wasn't something you really wanted in the first place. I was also inspired to write this because of a video that I came across this morning. It's a video of a girl that set a goal to learn how to dance in a year. It's amazing and so inspiring.



I get a lot of emails through the website from young girls trying to find out how to join a cheer or dance team. I used to be those girls. Sometimes I wish I could train them myself, but the most I can do is give them words of encouragement and tell them to contact gyms or studios in their area.

I never thought that my passion for cheerleading and dance would stay with me long enough to coach recreation and high school teams, judge competitions and start a business. I guess it just goes to show that you never know where your dreams will take you in life. So stay hopeful, ambitious and dedicated because you never know where your hard work will take you!

Featured Contributor
Sable Talley (@sabletalley) is the CEO of National Spirit Network (formerly U.S. Cheer & Dance Directory). Her experience with cheerleading and dance goes back as early as 2000. Cheering in jr. high and school developed her passion for the sport, which carried on through her college and early adult years coaching and administrating recreational and high school cheerleading. She also received coaching and judging certifications through AACCA, USASF and Cheer Ltd. After hanging up her coaching and judging caps, she continues to thrive in the spirit industry with the National Spirit Network.

Tuesday, December 24, 2013

Create An Effective Online Presence For Your Team

Contributor: Sable Talley (@sabletalley), CEO of National Spirit Network

With the presence of the latest technology, we've naturally depended on the use of the internet more and more every day. This isn't a bad thing in regards to a business' reputation. In fact, it's more of an opportunity for businesses to show off their accomplishments and further their brand themselves. As business owners, it is your job to maintain the credibility and integrity of your business, no matter how large or small your organization may be. And as a business owner myself, it is a constant reminder of why I do what I do every day.

With the development of the U.S. Cheer & Dance Directory (and now the National Spirit Network), I've had the pleasure of viewing thousands of websites; most good, some not so good. You may not think about it, but the first impression of may businesses today comes from the appearance of their website. For example, let's say a parent, new to the area, is looking for a dance studio for her kids. She visits our website and finds two listings in her area. The first listing leads her to a website for a studio that is well known, but hasn't been updated since 2010, there are no pictures of the location or the dancers, and no phone number is listed anywhere on the site. The second listing leads her to a website for a new studio that opened a few months ago. The site is clean and organized, there are links to their social media networks and registration information is displayed on their home page with their contact information. Which dance studio do you think that parent more likely to register her kids with?

Now, I'm not saying that you have to shell out hundreds of dollars just to maintain a dynamic website for your business, but a good amount of time and effort should go into developing a strong website that embraces the essence of your gym or studio. So check out our eight tips on creating an effective online presence for your team and see where you can improve on your website. As always, if you have any questions about our tips or would like help from us to develop your website, feel free to contact us.

#1 Web Builder vs. Web Designer
As a current graphic design student, I am always looking for new things to create and design for the sole purpose of getting information out to the people who need it. It is more than just a hobby for me, I plan to make this my career. You may not necessarily feel that way about designing a website for your team, but that doesn't mean that some serious thought shouldn't be put into how your website is displayed to your current and future athletes and parents. Here are some helpful hints about choosing between designing a website yourself or hiring a professional.

Do Your Research

  1. Gather a list of professional website designers in your area (I underlined "professional" because there are a lot of people that say they can design a website, but have had no formal training. In this case, you should always ask to see their previous work. My rule of thumb is if a web designer doesn't have an online portfolio, don't hire them.) You can do a simple Google search for web designers in your area.
  2. Contact each company via phone or email to get quotes on prices and a timeline for completion. Be sure to ask if there are any additional charges for web hosting, website updates (some companies charge by the hour for updates) and contract termination fees.
  3. Be sure to request proposals from companies. Once you've decided on a designer, work out deadlines, have a contract written and READ EVERYTHING before you sign it.
  4. Calculate the annual cost of designing a website on your own. There are tons of web builders out there that even the most novice of designers can work with.
Web Builder: Pros & Cons
  • Pro: You have total control over the design and content of the website
  • Pro: You can change the design and content at any time
  • Con: The design development of the website may be limited if you're not experienced with designing websites
Web Designer: Pros & Cons
  • Pro: You can give all of your ideas to someone else to design
  • Pro: You can save time and focus on other important tasks
  • Con: Design and content updates will depend on the web designer's schedule (be sure to ask how much time it will take to complete updates)

#2 Get Organized
It took me years (literally) to organize the U.S. Cheer & Dance Directory website. I had an idea of how I wanted it to look and every time I got a new idea, I would add it to the site. Eventually, the site was a mess. (If you've been following our website for a few years, you've definitely been a witness to some strange designs and navigation features.) All of the ideas where there; I just didn't have any structure. If you've ever been stuck in the situation where you had tons of ideas, but no way to organize them, especially for a website, you might want to try creating a sitemap. A simple sitemap can help you organize your web pages and serve as an outline for your site.

Most Common Navigation Pages
  • Home: The home page is the face of your website. It is the real first impression of your team's online presence.
  • About: Most companies like to use this page to give a little background or history on their company. The about page can also display information on your staff members, such as biographies, teams they coach, current certifications, etc.
  • Classes: The classes page can display a daily/weekly/monthly class schedule. Schedules usually include class names, times, room numbers and instructors. Embedding a Google calendar is also helpful in giving athletes and parents a visual on when events are taking place.
  • Teams: Team pages can be used to post pictures and videos of each team, list team members, list team accomplishments, list upcoming events, etc.
  • News: This page is used to display updates on team information for parents, such as class schedule changes, fundraising information, competition information, meeting dates, etc. It might also help to create a mailing list to notify athletes and parents of any important information via email at a moment's notice.
  • Contact: I would say that this is the most important page on any website simply because it displays information about how your customers can contact you. It is important to have a contact page that is visible and easy to navigate to. Every contact page should include the following: point of contact person(s), phone number(s), email address or online email form, full physical and mailing addresses of all locations and office hours/best times to be contacted.
You might want to get a little more detailed with your website and that's fine. Whether you've decided to design your team's website yourself, or you've hired someone to design it for you, be sure to sign off on a sitemap to make sure the site will include all the information you need.

#3 Be Visible
Designing and publishing the U.S. Cheer & Dance Directory was fairly easy for me once I had a goal in mind. For me, the hard part was getting noticed online. This was something I had very little experience with . The only way I could think to get the word out about the website was to send out emails to people who were in the spirit industry, but I didn't want to start sending out random emails to people, which, in my opinion, is highly unprofessional. So I made a plan to grow a fan base using what I think are the most useful and (cheapest) online tools.
  1. Social Networks (Facebook, Twitter, etc.): Most social networks are completely free. Just create a page for your team and share it. Keep your followers updated with what's going on with your team and share photos and videos to show parents, future athletes and even event producers what your team is capable of. (Don't forget to frequently remind your followers to visit your website!) Advertising on social networks can be very effective as well, especially since you get to choose the amount you want to spend. You'd be surprised how far $20 can go when you know who your target market is. I would definitely recommend social network advertising, especially during tryout season.
  2. Google: Often, when a parent or athlete is looking for teams in their area, they head straight to Google. Be sure to add your gym or studio to Google Places for free and get noticed. Google ads can even help when people in your area do general searches for cheerleading, dance and gymnastics. Again, you are in control of your advertising budget. You can even choose keywords and phrases that people generally use when searching for gyms and studios in your area. For example, when setting up your ad, you can enter the key phrase "dance studios in pa" and whenever someone uses that search phrase, not only will your ad be displayed, you'll see your website listed.
  3. Search Engine Optimization (SEO): If you've ever designed a website, you've most likely come across the terms "SEO" or "Search Engine Optimization". It is just a fancy term for getting your website notices, including getting high rankings on search engines, such as Google, Yahoo, Bing, etc. The whole point is to optimize your website's online presence. If you're using a website builder to design your site, there's probably a feature that helps you do just that. If you're worikng with a web designer, make sure they have experience in SEO before they begin designing your site because there's nothing worse than an awesome-looking website that no one can find (or is poorly ranked on search engines).
  4. Track Your Site Traffic: One of my favorite things to do each week is see how many people visited our website. Certain web builders offer this feature, but if yours doesn't, you can visit Google Analytics and sign up for free to track your site traffic. If you're working with a web designer, ask to get a monthly report on your site traffic.

#4 Inform & Stay Current
I know you're busy and like me, running your business might not be your only job. But that's not excuse to neglect your website maintenance. I am currently a full-time student at The Art Institute of Seattle with six months to go until graduation. I am completely exhausted after my two-hour commute to and from school with one or two four-hour classes four days a week (not including time for homework), but I know if I don't update the site often, I won't be able to relax and work will continue to pile up. In reference to your team's website, updating information on a regular basis is quite beneficial to your athletes and parents.

Set a Site Maintenance Schedule
You don't have to update your site on a daily basis, but during the season, you should at least update it once every two weeks. So set aside some time (preferably the same time every two weeks so it can become part of your routine) to update your content, add photos and videos, etc. Your athletes and parents will definitely appreciate the updated information.
  • If you don't have any new updates, just do a quick run-through of each page of your site. Proofread the content and check to make sure all links are working properly.
  • Keep upcoming events updated. If an event is cancelled, be sure to notify everyone as soon as possible and remove the cancelled event's information from your website and online calendar.
  • Respond to any outstanding emails. Don't ignore emails from athletes, parents and potential future customers. It gives off the impression that you were too busy to take a minute to answer their questions or respond to their comments/concerns.
  • Keep your social media networks updated as well.


Monthly Newsletters
Paper Newsletters: It might be helpful for the parents to have a monthly newsletter available to them. A successful newsletter should be between 1 and four pages. You can easily create one using applications in either Microsoft Office or Adobe Creative Suite. You can hand them out at the beginning of each month, have a few extra copies available at your front desk and even mail/email them. It would also be a good idea to post them on your website. Items to include in your newsletters are:
  • Upcoming events for all teams (practices, pep rallies, competitions, camps/clinics, fundraisers, parent meetings, etc.)
  • Athlete of the Month: feature one athlete that goes above and beyond for your team
  • Important information regarding payments and deadlines: stick to your deadlines and make sure everyone knows when things are due
Email Newsletters:  There are tons of email marketing applications out there. If email is more your style, some popular email marketing apps are MailChimp, iContact and Constant Contact. If you decide to go with email marketing, however, be aware of monthly fees. I personally prefer MailChimp since you can set up a free account and add up to 2,000 subscribers. Helpful email newsletter hints include:
  • Create groups within your list of subscribers. For instance, you might want to divide your subscribers up by teams so you don't send out unnecessary information to people who don't need it.
  • Keep your subscriber contact information updated. At the beginning of each season, review, add and update information (email addresses, mailing addresses, phone numbers and group affiliations). This may be a tedious task, but it will pay off knowing everyone is receiving the correct information.
  • Don't send out too many emails. People get annoyed when you send out emails every day or every few days. They either stop opening the emails or worse, they unsubscribe. To prevent this, plan out your email releases. Create a spreadsheet with the following columns to keep your email releases organized: release dates/times (determine the day and time emaisl will be released- most email apps allow you to scheudle emails to be released on a specific day and time), email title (give each email a recognizable title), email description (write a short description of the information your sending), email group (which groups are you sending the information to).

#5 Provide Convenience
I don't believe the U.S. Cheer & Dance Directory would be very successful without some important online features. For instance, if I required teams to submit listings via paper forms, they would have to download the form, print it out, fill it out and mail it back to me. Not very convenient. But with the use of online forms, all you have to do is type in the information and click "Submit". I get the information instantly and the listing is posted within 48 hours. Here are some ways you can provide convenience for your athletes and parents online!

Online Forms
There are tons of online form applications out there. Just Google it!
  1. Registration Form- Get information on registered athletes instantly. All of their information is saved in the online form application and it can even be emailed to you.
  2. Online Payment- Online payments work hand in hand with online forms. Parents can use their debit/credit card to register their kids for your programs, make monthly training fee payments or even cover uniform costs. Some online form apps even allow parents to pay using their PayPal or Google Checkout accounts.
  3. Contact Form- If you don't want to post your email address on your website, use an online contact form instead. Adjust the setting to have all submitted information sent to your email address and prevent spam emails.
  4. Job Application: If you're looking for qualified coaches/instructors for your team(s), create an online job application and post it on your website. Applicants can fill out the information and even upload their cover letter and resume.
  5. Sell Tickets to Your Competitions and Recitals- Set up a free account at ShowClix.com, create your events and sell tickets to spectators.
Online Calendar
Set up a free online calendar via Google Calendar and post the HTML code on your website. Every time you add an event, it will automatically be visible on your website. Athletes and parents can print out the calendar or even save the events to their own calendar.


#6 Show Off
A picture is worth a thousand words. use photos and videos to show off your team's talent!

How to Properly Use Digital Media
  • Designate a team photography at each practice and event or just keep a camera close by to capture those special moments.
  • Encourage parents and fans to send you photos and videos they've taken so you can post them on your website and social media pages.
  • Shoot "How To" videos and post them on your team's YouTube channel. If your team can perform a high-level skill, shoot a tutorial video and share it with other teams looking to further develop their skills.
  • Record event performances (only if cameras are allowed at the events you attend). If an event company does not allow the use of cameras, ask how you can get a copy of your team's performance. The company may record the performances and post them on their YouTube channel or you might have to purchase a DVD of your team's performance.
  • Use photos for promotional items. Keep your photos and videos in a safe place to use for items such as newsletters and tryout/audition flyers.
  • Create an online media gallery on your team's website and organize photos and videos by event.

#7 Be A Social Butterfly
It is important to incorporate social networks into your online presence. Aside from Google searches, the majority of our website's visitors find out about us from our social networks. Also, as stated above, advertising on social networks can be highly beneficial.
  • Facebook.com: Facebook may be the most popular social network ever. Over the years, it has evolved into the central location (aside from a business' website) to get information. In regards to your team, you can create a page and add a link to it to your website.
  • Twitter.com: Twitter is another great social network for teams. You can even link your Twitter account to your Facebook account so you won't have to post the same information twice.
  • Pinterest.com: I only recently learned the definition of a "meme", but there seems to be an abundance of them in the cheer, dance and gymnastics categories on Pinterest. You can definitely get creative with this by creating boards with themes like "Practice Makes Perfect", "Holiday Fun", "Leave It On The Dance Floor", "Conditioning" and even "Goofing Around".
  • YouTube.com: As discussed above, there are many ways to display your team's talents through videos.
  • Instagram.com: Use Instagram as your main site for photos that can be shared on your social media networks. So, in a sense, you'd be killing two birds with one stone.
  • HootSuite.com: I came across HootSuite a while ago, but I have to admit, I was little intimidated to try it. It just seemed too complicated. But one day, I decided to test it out and now I'm hooked! Not only can you connect to all of your networks at once, you can even schedule posts.
Helpful Hints for Your Social Networks
  1. Post frequently, but not too frequently. Keep posts to a maximum of five per day and spread them out over the course of the day.
  2. Respond to posts from others. If people post on your page, they felt it was important enough to share with not only you, but your followers as well.
  3. Be sure to handle rude or inappropriate posts and comments accordingly. Post a notification on your pages stating that rude or inappropriate posts and comments will not be tolerated.

#8 Keep It Professional
Simply stated. You have high hopes for your team and your business. Be sure to keep that in mind when designing and publishing your team's website and connecting with followers on your social network pages. Your online presence is in fact an extension of your team's reputation. A great way to display your team's professionalism would be to create a team mission statement or creed and post it on your website and social network pages. Cooperation and sportsmanship are also factors for your team's professional appearance. Cooperation with staff, athletes and parents is important along with showing support for your competition on and off the mat/stage. 


Featured Contributor
Sable Talley (@sabletalley) is the CEO of National Spirit Network (formerly U.S. Cheer & Dance Directory). Her experience with cheerleading and dance goes back as early as 2000. Cheering in jr. high and school developed her passion for the sport, which carried on through her college and early adult years coaching and administrating recreational and high school cheerleading. She also received coaching and judging certifications through AACCA, USASF and Cheer Ltd. After hanging up her coaching and judging caps, she continues to thrive in the spirit industry with the National Spirit Network.

Become A Contributor

Are you an athlete, coach or parent interested in journalism? Then our contributor program may be perfect for you to perfect your editorial skills. We're looking for people willing to share their experiences from the spirit industry with the entire country and we'll do our best to get your articles seen by our followers.

How It Works
  1. Submit an article. Get right to the point and send us an article. Your subject can be anything related to cheerleading, dance or gymnastics.
  2. After we receive your article, we'll review it and let you know if and when it will be published. If we decide to publish it, we will also send you a proof of the final draft (we may make some editorial changes before publishing).
  3. Once your article is published, we'll share it in our monthly mailing list emails, on our website and social media networks.
Contributor Requirements
All contributors...
  • Must be at least 16 years old
  • Must be involved in the spirit industry (athlete, coach, parent, judge, event producer, etc.)

There is no fee to submit an article and you can submit as many articles as you like. In addition to publishing your article(s), we'll include links to your social networks so you can increase your followers. If you have any questions or concerns about our contributor program, please feel free to contact us.

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