Beep Test - You will run the beep test. http://www.topendsports.com/testing/beephome.htm. You should score above 7, and more than 9 is a good score.
Download the beep test audio file here (right click and "save as"):
http://ca.geocities.com/uwcheercoach/beep-test.wma
Clean and press - You will clean and press 120 lbs as many times as possible without stopping. A regular long bar will have a total weight (bar and weights included) of 120 lbs. You will clean it to the shoulders, then press to lock overhead with your feet remaining in the same place. The exercise is reversed to the ground and repeated. You may rest with the bar at the shoulders and overhead, but you may not rest the bar on the ground.
Military Situps - This is a test of the strength and endurance of your abdominals and hip flexors. Your feet will be braced. You start with your shoulder blades on the floor, and your butt tucked close to your feet. Curl up so your elbows come up to the kneecap. Lower back down until your shoulder blades touch. You do not have to open up completely, but your shoulder blades must touch not just the middle of your back. The palms of your hands must remain behind your ears at all times. You should be able to do at least 30 or more, with 50 being a good score.
Download the situp test audio file here (right click and "save as"):
http://ca.geocities.com/uwcheercoach/situp.mp3.
Download a video of proper situps (right click and "save as"):
http://ca.geocities.com/uwcheercoach/situps.wmv
(note: elbows can be forward to touch knees)
Tumbling - If you have any tumbling skills, you can perform them at this time. Tumbling is not required, but we will teach you a standing tuck once you are on the team.
Stunting - You will have the chance to work with team members to do some stunting. We are looking for coordination, explosive power, and timing.
For a tumbling only specialist, you need to be able to do a clean layout or layout full on a sprung floor. Tumblers will also be tested for athleticism, but do not have to meet the recommended minimums.
Beep Test - You will run the beep test. http://www.topendsports.com/testing/beephome.htm. You should score above 6.5, and more than 8 is a good score.
Download the beep test audio file here (right click and "save as"):
http://ca.geocities.com/uwcheercoach/beep-test.wma
Bar Dips - You will do as many bar dips as possible without stopping. You will start at the top and lower down until your elbow is at 90 degrees, then press back up to the top. You may rest at the top of the move. You should be able to do at least 2, with 10 or more being a good score.
Download a video of proper dips (right click and "save as"):
http://ca.geocities.com/uwcheercoach/dips.wmv
Military Situps - This is a test of the strength and endurance of your abdominals and hip flexors. Your feet will be braced. You start with your shoulder blades on the floor, and your butt tucked close to your feet. Curl up so your elbows come up to the kneecap. Lower back down until your shoulder blades touch. You do not have to open up completely, but your shoulder blades must touch not just the middle of your back. The palms of your hands must remain behind your ears at all times. You should be able to do at least 30, with 50 being a good score.
Download the situp test audio file here (right click and "save as"):
http://ca.geocities.com/uwcheercoach/situp.mp3
Download a video of proper situps (right click and "save as"):
http://ca.geocities.com/uwcheercoach/situps.wmv
(note: elbows can be forward to touch knees)
Chin Ups - You will start at the top with your chin above the bar. Lower until your elbow is at 90 degrees, then lift back up to the top position with your chin above the bar. You can rest at the top, but you cannot rest your chin on the bar. You should be able to do at least 2, with 10 being a good score.
Download a video of proper chinups (right click and "save as"):
http://ca.geocities.com/uwcheercoach/chinup.wmv
Flexibility - You will show your flexibility by doing the following postions on the ground (performed on both the left and right sides where applicable):
Splits (left, right)
Center splits
Back bridge
Shoulder bridge
Active flexibility
Heel stretch
Scorpion
Scale
Bow and Arrow
Tumbling - If you have any tumbling skills, you can perform them at this time. Tumbling is not required, but we will teach you a standing tuck once you are on the team.
Stunting - You may have the chance to work with team members to do some stunting. We are looking for coordination, explosive power, and timing.
Jumps - If you have a well trained jump (like a toe touch) you may be able to show it. You may not be asked specifically to perform a jump at tryouts, but if you have a good one you should show it.
Beep Test - You will run the beep test. http://www.topendsports.com/testing/beephome.htm. You should score above 6.5, and more than 8 is a good score.
Download the beep test audio file here (right click and "save as"):
http://ca.geocities.com/uwcheercoach/beep-test.wma
Bar Dips - You will do as many bar dips as possible without stopping. You will start at the top and lower down until your elbow is at 90 degrees, then press back up to the top. You may rest at the top of the move. You should be able to do at least 5, with 12 or more being a good score.
Download a video of proper dips (right click and "save as"):
http://ca.geocities.com/uwcheercoach/dips.wmv
Military Situps - This is a test of the strength and endurance of your abdominals and hip flexors. Your feet will be braced. You start with your shoulder blades on the floor, and your butt tucked close to your feet. Curl up so your elbows come up to the kneecap. Lower back down until your shoulder blades touch. You do not have to open up completely, but your shoulder blades must touch not just the middle of your back. The palms of your hands must remain behind your ears at all times. You should be able to do at least 30, with 50 being a good score.
Download the situp test audio file here (right click and "save as"):
http://ca.geocities.com/uwcheercoach/situp.mp3
Download a video of proper situps (right click and "save as"):
http://ca.geocities.com/uwcheercoach/situps.wmv
(note: elbows can be forward to touch knees)
Chin Ups - You will start at the top with your chin above the bar. Lower until your elbow is at 90 degrees, then lift back up to the top position with your chin above the bar. You can rest at the top, but you cannot rest your chin on the bar. You should be able to do at least 2, with 10 being a good score.
Download a video of proper chinups (right click and "save as"):
http://ca.geocities.com/uwcheercoach/chinup.wmv
Flexibility - You will show your flexibility by doing the following postions on the ground (performed on both the left and right sides where applicable):
Splits (left, right)
Center splits
Back bridge
Shoulder bridge,
Active flexibility
Tumbling - You are expected to have a solid layout on a sprung floor as a minimum for a tumbling position. After a warmup of your skills, you will be able to do as many tumbling passes as you like to show off your skills.
Jumps - If you have a well trained jump (like a toe touch) you may be able to show it. You may not be asked specifically to perform a jump at tryouts, but if you have a good one you should show it.
Stunting - If you have good previous stunting experience you may have the chance to work with team members to do some stunting. We are looking for coordination, explosive power, and timing. You may not be required to do any stunting at tryouts.