blackwatch-cheer

Changing Cheer with A Strength and Conditioning Program

Thu, 21 Aug 2025 07:53:55 GMT

Team Strength and Conditioning Program

BlackWatch Sports is Bringing More to Cheer

Cheerleading has transformed from a sideline activity into a sport demanding intensive physical and mental training. Today cheer demands a significantly higher level of athleticism than in the past due to several developments of competitive cheer, incorporation of gymnastics and acrobatics, organizations that formalized training and coaching, enhanced training facilities, technological advancements, and media exposure.

With this significant shift there has been an increase injuries. The most common injuries in high school cheer are sprains and strains, with other frequent injuries related to the head, back, and shoulders. According to the National Institute of Health approximately 41.2% of high school cheerleaders experience at least one injury and cheer accounts for 65% of all such injuries in female high school sports. Of all cheerleading injuries over 50% are stunt-related, including falls from heights and injuries during pyramids.

To overcome these statistics, it is important for programs to implement strengthening and flexibility exercises, and ensuring proper technique during stunts, to help reduce the risk of injury. BlackWatch Sports developed a solution for high school cheer programs to fill this void through a strength and conditioning program in the off season with a maintenance plan during season that continues to State and Nationals.

1. PHASE 1 – Body Screens

Base line screenings on all athletes to discover where the unknown weaknesses are with strength, flexibility, hips, and balance. This information is not only helpful to the athlete and parent but also the high school coaches and trainers. This part of the program is done by licensed Physical Therapist under BlackWatch Sports’ partnership with Vulcan Performance.

2. PHASE 2 - Running

A month of sprinting and long-distance running curriculum is provided to condition athletes in preparation for weight training.

1. Benefits of running for cheerleaders are as follows:

- Build strength, speed, and endurance

- Strengthens an athlete’s bones and builds muscle and strength in legs

- Promotes higher jumps

- Helps athletes process lactic acid more efficiently

- Reduces inflammation

- Improves insulin sensitivity

- Protects balance and coordination

3. PHASE 3 – Weight Training

One of the most ignored aspects of having a successful cheer program and being a successful cheerleader is strength training. Most teams ignore this aspect. As a result, athletes are not as good as they could be, and they spend far more time being injured. BlackWatch Sports provides a strength & power training program to make athletes stronger . This will allow movements to be more crips and on point as well as make athletes healthier and more resilient to injury .

Building Blocks: Quick twitch (fast twitch muscle fibers) and core will build on explosiveness. Body control will be many of the things athletes gain the most from.

Athletes are periodically tested on their max in this program to monitor progress.

4. PHASE 3 – Body Screens and Maintenance Plan

A final body screen is performed on all athletes to see athlete improvements on strength, flexibility, hips, and balance. These statistics and program aid in many areas of athlete confidence, mat execution, injury prevention and better overall performance that makes for solid practices. The maintenance plan is important during the season so that athletes can maintain all that they gained and don’t lose the strength and conditioning that is needed and will make more of an impact at State and National competitions.

BlackWatch Sports and Vulcan Performance had the opportunity to put this program to test for Spain Park High School’s JV and Varsity cheerleading squads April – July 2025 that consisted of 46 athletes. Spain Park Head Coach: Morgan Lambert, had just finished the 24/25 season with one of her hardest to coach dealing with multiple athlete injuries which resulted in consistent routine changes and shuffling athletes. Coach Lambert seeked out a resolution through the strength and conditioning program to add to her teams who were already training at BlackWatch Sports in cheer team tumbling classes. Her goals were injury prevention, conditioning and overall strength in her athletes. This program proved to be a success as Coach Lambert and her JV Coach Perry have already experienced improved practices, more advanced stunt skills, less injuries and stronger tumbling. Take a minute to watch this video capturing feedback from all parties! These female athletes showed so much energy, were really engaged through the process, and celebratory for improvements they made individually as well as a team. Coach Lambert was shocked by the strength she didn’t know her athletes were capable of as a few athletes squat more than 300lbs, one athlete who benched 165lbs, and the athlete who gained the most out of the program increased in all areas by 60-70%!

This team cannot wait to hit the mat this competition season and BlackWatch Sports is looking forward to working with other cheer teams in the future. This program is 100% customizable to the team’s needs and coach’s overall goals. Our team loves making an impact on our community and with our schools. Athletes deserve the best opportunities to succeed and experience being built by BlackWatch!

All-Star Prep Is New

Tue, 04 Mar 2025 07:53:55 GMT

Introducing the BlackWatch All-Star Prep Team

Are you ready to take your cheer journey to the next level? BlackWatch Cheer & Sports Performance in Birmingham, Alabama is thrilled to introduce our brand-new All-Star Prep Team Program —the perfect opportunity for athletes who want to compete at an elite level without the full-time commitment of a traditional All-Star team!

Why Join Our Prep Program?

Designed for athletes ages 6-16 , this program is ideal for those looking to grow their skills, gain competition experience, and be part of a dynamic team —all while maintaining a balanced schedule . With a lower time and financial commitment than our elite teams, it’s the perfect stepping stone for future All-Star success!

What’s Included?

✅ No Experience Needed – Whether your child is brand new or has some experience, we’ll guide them every step of the way.
✅ Tumbling Package – Athletes receive professional tumbling training to build strength, technique, and confidence.
✅ Custom Apparel – Look the part with personalized team gear to represent BlackWatch in style.
✅ Travel Opportunities – Compete at five exciting events throughout the season and experience the thrill of performing!
✅ Seasonal Showcases – Athletes will shine at both the beginning and end of the season in front of friends and family!

Important Dates & Registration Info

�� Season Runs: July – March
�� Evaluations: June 21st at 9 AM
�� Sign-Up Deadline to Waive $25 Fee: May 10th
�� More Info: Email ashley@blackwatchsports.com

The BlackWatch All-Star Prep Program is where fun meets competition and where every athlete gets the chance to grow, perform, and thrive . This is your opportunity to be part of something amazing — Where Prep Meets Elite!

Event Recap - Birmingham College Cheer Combine 2025

Mon, 24 Feb 2025 07:53:55 GMT

Event Recap - Birmingham College Cheer Combine 2025

This past weekend, BlackWatch Sports had the honor of hosting the Birmingham College Cheer Combine , and it was incredible! With 40 talented athletes from three states (ranging from 9th grade to college freshmen) and 12 colleges from across Alabama, Georgia, Florida, and Tennessee , the energy in the gym was electric.

A Showcase of Skills & Spirit

The event kicked off with two hours of athlete showcases, where participants demonstrated their stunting, tumbling, and jumps in front of college coaches eager to scout the next generation of collegiate cheerleaders. Athletes gave it their all, showing not just their skills but also their determination, teamwork, and passion for the sport.

Building Connections for the Future

Following the showcase, athletes and their families had an hour to network with attending college coaches and current collegiate cheerleaders. This was a valuable opportunity for athletes to introduce themselves, ask questions, and learn more about what different college programs have to offer. Parents also joined in, gaining insight into the recruitment process and the opportunities available for their athletes at the next level. The colleges present to view athletes' skills and talk to them about their future were:

Andrew College
Miles College
Shelton State Community College
Southern Union State Community College
Talladega College
Trevecca Nazarene University
Tusculum University
University of Alabama
University of Mobile
University of South Alabama
University of South Florida
Wallace State Community College

Supporting Athletes On & Off the Mat

We were also proud to offer free injury screenings , thanks to Vulcan Performance & Therapy and the expertise of Dr. Sean Hiller and Dr. Chris Temples . Keeping our athletes healthy and strong is a top priority, and we appreciate their commitment to sports performance and recovery.

Meanwhile, our coaches and college athlete lounge , sponsored by Andrews Sports Medicine , provided a much-needed space for networking and refreshment for our college athletes helping out at this event and our college coaches. We’re grateful for their support in making this a first-class experience for all in attendance!

More College Cheer Combines Coming Soon!

This was just the beginning! We are already planning future College Cheer Combines , and we can’t wait to continue providing opportunities for aspiring college cheerleaders. If you missed this event but want to stay in the loop for upcoming combines and clinics featuring college guests, click the link below and sign up for updates!

�� Join Our Mailing List

A huge thank you to all the athletes, coaches, colleges, and sponsors who made this event a success. We can’t wait to see what’s next for these talented cheerleaders!

Thank you to photographer Harry Taylor of HT Productions for the awesome job covering this event! If you want to see his work or book him for a Birmingham-area event, make sure to check him out!

Want to Cheer in College? A Guide to College Cheer Recruiting

Thu, 02 Jan 2025 09:03:09 GMT

Want to Cheer in College? A Guide to College Cheer Recruiting

1. Create a College Cheer Recruiting Social Media Account

Social media is a great way to showcase your cheer skills - tumbling and/or stunting - and get noticed by college programs. Think of it as your digital resume or "portfolio" and a chance to share your skills.

Username : Choose a username that includes your name, "cheer", and possibly your graduation year (e.g., @SarahSmith_Cheer2025).
Bio : List your current cheer team, stunt position, tumbling level, and any special skills. (ex: Sarah Smith, BlackWatch All-Star Geminis, Baker High School Varsity Cheer, Tumbling Level 6, Class of 2026 )
Content : Post videos of your competition performances, sideline cheer, new skills you’re learning, and other highlights. You can include videos of you working with coaches on new skills. The skills don't have to be perfect yet, but share your progress and growth! IMPORTANT - Keep your content professional and focused on cheerleading. Remember - this very possibly could be your first impression with college programs. Put your best foot forward!

2. When to Reach Out to College Cheer Coaches

Starting communication with college cheer programs early can give you an edge.

Timing : Reach out in your junior year of high school to express interest and ask about recruitment requirements. If you are younger than this, it is a great idea to start following college cheer programs on social media to stay up to date with any clinics they are hosting, program requirements, etc. This will also help you to learn more about the programs you are interested in, so that you can make a more informed decision when it is time to choose a school.
How : Send personalized emails with your cheer resume, highlight reels, and reasons you’re interested in their program. Follow up with updates as you gain new skills or achieve milestones.

3. Consider Professional Headshots

While not a requirement, professional photos can make your recruitment profile look polished and professional. A clear headshot helps coaches put a face to your name when they’re reviewing applications or footage. Parents - you can find a local photographer who does full headshot sessions. Many photographers also offer "mini" photoshoots in the spring or fall. These shoots are normally shorter (15-20 minutes) and cost significantly less than a full photoshoot. Book one for your athlete and have him or her take a few photos in their cheer uniform and a few in another outfit they are comfortable in (if time allows).

4. Attend College Cheer Clinics

College cheer clinics are a great way to improve your skills and get to know specific programs.

Skill Practice : Work with college-level coaches to develop your technique.
Networking : Meet current team members and show coaches your commitment to improving and learning.

The best way to stay up to date with upcoming college clinics is through social media. Follow all programs you are interested in and turn on notifications for their posts.

Also make sure to check their school athletics sites for more information.

5. Understand Academic Requirements

Cheerleading programs often have academic standards you’ll need to meet to be eligible.

Research the GPA, test scores, and other requirements for your goal schools.
Stay on top of your grades, and consider taking the SAT/ACT early to leave room for improvement if needed.

An Opportunity You Don’t Want to Miss: The Birmingham College Cheer Combine

If you’re serious about cheering in college—or just curious about what it takes—the Birmingham College Cheer Combine is the event for you. Happening next month right here in Birmingham, this combine is a chance to perform in front of college recruiters, receive feedback from top coaches, and learn about what it’s like to cheer at the collegiate level. You can read all about it by clicking here.

Whether you’re already sure about cheering in college or still deciding, this event can provide clarity, connections, and confidence to help you take the next step.

Ready to Cheer in College?

Start preparing now by building your cheer profile, attending clinics, and learning about your dream programs. And don’t forget to sign up for the Birmingham College Cheer Combine to get one step closer to achieving your goals!

Cheering in college is an exciting goal for many high school athletes, but it takes more than talent to make it happen. From creating a standout recruitment profile to connecting with college programs, preparation is key. Here’s a straightforward guide to help you get ready for the next level of cheerleading and college cheer recruiting.

Cheer & Track - How Participation in Both Makes a Difference

Sat, 21 Dec 2024 09:18:49 GMT

Cheer & Track - How Participation in Both Makes a Difference

At first glance, cheer and track & field may not seem to have much in common. While cheer is a team sport, track and field lends itself to more individual events with an overall team score. Cheer tends to be seen as a more glamorous sport while track is gritty. If you take a closer look at the two sports, however, the skills that both sports require for success greatly overlap.

From linear speed to power, explosiveness, quick reaction time, strength, coordination, and more, participating in track can be a huge benefit to cheer athletes. This article will dive into the skills that both sports develop.

Linear Speed

Cheer athletes require enhanced linear speed to improve their overall performance, particularly in executing tumbling passes and stunts with higher energy and precision. Track and field training specifically aids in developing linear speed through training that focuses on quick acceleration, efficient mechanics, and explosive power. This cross-training not only enhances an athlete’s agility and performance in cheerleading but also contributes to better form, reduced injury risk, and increased stamina, making track a complementary discipline for cheer athletes aiming for peak performance.

Power and Explosiveness

Cheerleaders need to develop power and explosiveness to perform jumps, stunts, and tumbling routines with greater height and speed, enhancing the visual impact and competitiveness of their performances. Track and field training, particularly through sprinting and jumping events, systematically builds these attributes by improving muscle strength, fast-twitch fiber activation, and coordination. This specialized training ensures cheer athletes achieve peak performance levels, executing routines with increased power and precision.

Self-Confidence

Participating in multiple sports can boost self-confidence by providing diverse experiences that challenge and develop various skills, leading to a well-rounded athlete. Facing and overcoming challenges in different sports contexts enhances an athlete's belief in their capabilities, encourages adaptability, and fosters a sense of achievement. The varied social interactions and team settings also contribute to improved self-confidence, as athletes learn to communicate and succeed in different team dynamics and environments. While cheer is mainly a team sport, track lends itself to more individual events. This different dynamic can be uncomfortable at first but challenges cheer athletes to believe in themselves and their individual abilities.

Injury Prevention

Participating in both cheer and track can help prevent injuries by promoting a comprehensive physical development. Track and field activities enhance endurance, muscle strength, and flexibility, which are crucial for the demands of cheerleading. This cross-training approach ensures that athletes develop a balanced musculature, reducing the risk of overuse injuries common in sports specialization. Additionally, the varied movements and skills practiced across both cheer and track & field can improve body awareness and coordination, further safeguarding against injury by enhancing the body's ability to manage different physical stresses.

Final Thoughts

Participating in sports other than cheer can also give cheer athletes the mental break they need from cheer following a demanding season while not only maintaining but improving on the skills they need to continue to improve in the world of cheer. Track and field in particular is a sport that can have a huge impact on cheer performance during the cheer offseason.

If you are interested in learning more or participating in track this season, we would love to tell you more about the BlackWatch Track & Field team in Birmingham, Alabama. Our program is designed to welcome and push athletes of all skill levels to learn and grow with every practice and every competition - not just as an athlete but as a human being. We are proud to grow as a team every single year. Ready to get started with our incredible program and reach your athletic goals? Email Coach KD Howard with any questions!

blackwatch-cheer

Changing Cheer with A Strength and Conditioning Program

All-Star Prep Is New

Introducing the BlackWatch All-Star Prep Team

Event Recap - Birmingham College Cheer Combine 2025

Event Recap - Birmingham College Cheer Combine 2025

Want to Cheer in College? A Guide to College Cheer Recruiting

Want to Cheer in College? A Guide to College Cheer Recruiting ﻿

Cheer & Track - How Participation in Both Makes a Difference

Cheer & Track - How Participation in Both Makes a Difference

Want to Cheer in College? A Guide to College Cheer Recruiting