1. Safety tips for High School Cheerleaders
By: Taylor Hajcak

2. Proper Cheer Attire
Women should have their hair pulled up and out of their eye sight.
Clothing shouldn’t be baggy or lose.
Always wear braces or medical tape to help reduce further injury.
Jewelry shouldn’t be warn for it can cause injury to others.
Flyers should think about wearing a cheer vest to prevent bruising.
When at practice or competitions cheerleaders should be in proper cheer sneakers.

3. The importance of Braces, Tape, and Straps
Straps help spread pressure across a large area of the knee to relieve pressure off the patella.
Straps have a proprioceptive effect on the knee which tells the brain to keep those muscles on a heightened level.
Braces are very important during recovery because they help prevent dangerous movements to the injured area.
Braces aren't just used for recovery they are also commonly used to increase support and comfort while performing activities.
Kinesiotape is designed to mimic the elasticity of human skin in order to provide full ROM and provide therapeutic benefits.
K Tape acts to inhibit overactive muscles, reduce swelling, provide support, or enhance proprioception.
The importance of Braces, Tape, and Straps

4. Safe Practice Space
It is key to be on flooring that absorbs impact well.
The number one option are the 4 inch mats on top of foam flooring.
When looking for a practice area make sure it is level, dry, smooth, and is free from surrounding objects that can be potentially harmful.
Try staying away from basketball courts and hard outside surfaces.

5. A proper warm up helps raise your heart rate and primes the muscles for activity.
5-10 minutes is the average amount of time usually spent when warming up.
Warming up helps reduce potential soft tissue injuries by increasing a greater range of motion of the muscles and joints.
Blood temperature tends to rise which in return can allow you to workout harder and longer.
A proper work out will improve coordination and reaction time.
Why warm ups are key

6. Proper Stretching Techniques
Stretches should cause mild discomfort, but not pain.
Each stretching position should be held for at least seconds.
To increase range of motion each stretch should be performed at least 2-5 times, each time trying go further into the stretch.
It is key to stay still while stretching do not bounce while in each position.
Stretching is equally important at the end of your workout as it is in the beginning.
Stretching after your workout can help increase muscle flexibility.

7. Make sure coaches are not only qualified , but also certified.
Treat injuries right away. A cheerleader should be able to push through, but not exceed their limits.
Strength training is very important in order to prevent typical wear and tear.
Learn proper technique before attempting any gymnastics skills.
Safety Regulations

8. Cheerleaders vs. Injuries
A 2009 news release by the National Federation of State High School Associations said there were 400,000 high school cheerleaders in the U.S.
In % of injuries were stunt-related and Most injuries occurred while the cheerleader was basing or spotting for another participant.
In 2010 concussions represented 20.3% of total injuries.
A 2013 study reported 75% demonstrated a decline from baseline when both neurocognitive and symptom status were considered.

9. In 1923 women were allowed to cheer for the first time, at the University of Minnesota.
During 1923, cheerleaders added tumbling and acrobatics to their routines.
Although women were joining teams in the ‘20s, it wasn’t until the ‘40s that they joined in large numbers, since so many college- aged men went off to fight in World War II.
By the 1960s, cheerleading could be found in virtually every high school and grade school across the country, and pee wee and youth leagues had developed as well.
In 1974, Jeff Webb founded Universal Cheerleaders Association (UCA), which taught higher level skills.
The ‘80s decade brought the launch of many more event companies, as well as AACCA (American Association of Cheerleading Coaches and Administrators).
The History

10. Work Cited
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