WITH EXCLUSIVE INTERVIEWS, FEATURES, AND TIPS AND TRICKS, beyond the poms
Our goal with this magazine was to educate as many people about this sport as possible, while simultaneously sharing resources and tips for current athletes as a way to support their development as athletes. Since cheer is not officially considered a sport in many places outside of North America, it is not only important that we make this sport accessible, but also increase its awareness.
We hope that as readers, you will aid us in promoting this sport and it’s benefits and support our efforts as well. It is our responsibility to offer you quality content and advice that will hopefully make a positive impact in your cheer life. The team has worked tirelessly to curate a selection of articles for the first issue, to guide as not only an introduction into cheer, but into our magazine as well. I’d like to take a moment to thank everyone that has contributed to this issue. Kaitlin, our wonderfully talented social media manager who has secured over 20 athlete features for us, helping us grow the community and spread positivity and advice! Trinitey and Emily, our amazing writers for their detailed work on the articles and our readers who have supported us every step of the way leading up to this release. Thank you all for the time you put in and we can’t wait for you to read this issue! I also want to give a massive thank you to Gypsi, who’s unwavering support throughout this process has allowed us to create the magazine you are reading today. Gypsi, thank you for your creative ideas and insights and I can’t wait to dive even deeper into the world of cheer with your guidance.
If you are interested in joining our team of contributors for the next issue, DM us on Instagram @beyondthepoms or fill out the form in the bio. There are so many amazingly talented athletes out there and that is a big part of why we created this magazine in the first place! We can’t wait to start working on the next issue and bring in even more guests to provide insight.
MARIA PENG EIC, Writer, Graphic DesignerKaitlin is a 15 year old cheerleader at Cheer Force Arkansas She has been doing cheer for about 6 years now One of her favorite parts of being the Social Media Manager is the opportunity to meet other cheerleaders and learn about their stories. The best thing she has learned from cheer is to “rest at the end and not the middle” Don’t ever give up because resting at the middle can cost us no matter if it’s extra conditioning, another fullout, or even a loss. She is so happy about this opportunity and the many more to come!
Trinitey is a 16 year old from Australia She cheers at Next Level Allstars and has been doing cheer since 2020. She first started as a recreational athlete but then fell in love with competitive cheer. She is super excited to be working as a writer for Beyond The Poms and can’t wait to inform people about all sorts of topics in cheer Not only is she looking forward to the next season, but to seeing the magazine get up and running as well!
Lead Writer
Emily is 13 years old and lives in the DMV. She cheers for Cheer Extreme DMV and is going into her second year in all star cheer Her interest was first piqued in 2017 but she didn’t know how to start until it was brought to her attention again in 2021 Although she only started cheer last year, she has never been happier and even met some of her best friends through cheer She is very grateful to be able to work for the magazine and can’t wait to share her ideas with everyone!
Staff Writer Emily
Shorts
Tight shorts or flowy ones that have built-in shorts underneath (especially important for flyers and tumblers to keep in mind)
A sports bra or T-Shirt
Choose whatever you are most comfortable with – many people often come into the gym with a t-shirt and take it off once they get to stunting (so it's not in the way) or when they start heating up.
Socks
Practice days: anything you want
Competition days: check your gym’s requirements (ex white ankle socks with white cheer shoes, black knee-high socks with black cheer shoes, etc.)
Flyers: try not to wear high tops/knee-high socks (unless specified by your coaches) because the extra fabric can make it difficult for your back spots to grip around your ankle
Shoes
Whatever cheer shoes are issued to you (usually Varsity, Rebel or Nfinity)
Most teams wear white cheer shoes (unless specified by coaches)
If you have not yet received your cheer shoes, try to wear clean, supportive runners that have a smooth surface on the bottom (especially if you are a flyer!)
Water bottle
Snacks (or food) if it is a long practice Granola bar, fruit, trail mix, etc (check out our “Nutrition Tips and Tricks” pg )
Try not to wear cheer shoes outside, they get dirty easily and the soles get damaged FAST
Just in case you're rushing to practice and forgot to pack something
Check the gyms around you
Take a look at what kind of teams they offer Consider location, price, success, travel and the environment!
It is important to discuss with your family the cost of the sport, the travel commitments you may have to make, and the location of the gym (since your parents are the ones driving you every day!)
The environment is something people often neglect to consider but if you can, try and take a trial class or an open gym or even a tumbling class to get a feel of what the coaches and athletes are like While first impressions may not always be correct, you do not want to be stuck at a gym where you do not feel supported
Remember, cheer is a team sport so don’t be discouraged if something doesn’t go your way If it is really bothering you, talk with your coaches and they will explain the thought process behind their decsions and listen closely to your thoughts and feelings. Make sure you read “3 things Every Cheerleader Should Know” to learn some basic advice before you start your first practice!
You only have one body and it is important to take care of it While injuries may make it seem like your whole world is crashing down beside you, I can promise you that it is not and you’ll be back in no time An important part of knowing your own limits is listening to your body and the cues that it is giving you. While ‘no pain, no gain’ may be real, pushing yourself to the limit every day is not sustainable or healthy. It is also extremely common for cheerleaders to continue a sport without having fully recovered from an injury, which can be detrimental to their long-term health
On the mental side, knowing your limit can prevent some mental blocks Know how many reps are too many for your mind and body and TAKE BREAKS This can look like a walk around the gym, poking your head out the door for some fresh air, or simply sipping on water while you catch up with some teammates. 2
Cheerleading is all about confidence. Whether projecting that to your audience (and judges!) or reassuring yourself that a scary tumbling skill is going to be fine, confidence is the key to success
The common saying “fake it till you make it” actually applies quite well in the world of cheerleading. Of course, do not throw skills that have not yet been through proper progressions because that may lead to serious injuries. However, when it comes to confidence, even if you are doubting yourself, put on a smile and do the stunt with confidence and conviction
A lack of confidence (in my past experience) can actually hurt MORE because you may not be giving enough power for the stunt to hit or someone backs out, leaving the stunt group susceptible to falls and injuries. 3
Like any other sport, the work doesn’t just end after practice. If you want to stay at the top of your game, it could be beneficial to schedule some private lessons to work on tumbling or go to an open gym with your friends to stunt or tumble Specific exercises based on your position can be beneficial as well. For example as a flyer, stretching and conditioning outside of practice will help you become a better, together flyer. But as a base, weight training at the gym will help you out with your position more than stretching would Another thing to keep in mind is the energy that you bring to the team We understand that not everyone can be happy and energetic all the time, but it is important to keep a positive attitude and always be willing to try new things.
LASTLY, DON'T FORGET TO HAVE FUN!
Kaydence is an all star cheerleader with Shelby Elite All Stars. When Kay’s not in the gym, you can find her snacking (probably on cheese balls) or making TikToks Kay believes in 2 things
1. Always be KIND
KaydenceCaltagironephotographedbyDavidAndrews@hdandrewsphotography
Just earlier this year, Kay launched a clothing brand called “Kay Fit” creating a line of activewear for young girls and women They have launched 2 sports bras and have featured many amazing models on their instagram page @kayfitofficial The brand’s core values are “strong, lively, amazing and youthful” We are absolutely impressed by how much this ‘boss babe’ has achieved and can’t wait to see the bright future that lays ahead of her. If you haven’t yet, make sure to check out kayfitofficialcom for soft, supportive sports bras And be on the lookout for a potential giveaway!
It takes four people to put a stunt in the air. It takes four people to drop a stunt, but it only takes one thought and doubt to make it fall Trust is the key to cheerleading You must have trust in both your coaches and teammates to create a successful team, but this can be challenging when your mind is what controls you
Cheerleading can trigger or even cause anxiety, depression etc. especially if athletes aren’t in a suitable and safe environment People often don’t perceive cheerleaders as ones who suffer from mental health problems since they always wear a big smile on their faces and radiate positivity for miles.
Injuries can have a significant impact on an athlete's mental health When you think of sports-based injuries you would think of full-contact sports such as football However, one of the most dangerous sports involving serious injuries is cheerleading Emergency room visits for cheerleading-based injuries nationwide have more than doubled since the early 1990s. Injuries within tumbling can cause mental blocks within athletes which can cause anxiety and stress at training especially if the athlete is being pressured by coaches to perform a tumbling pass that they used to be able to do Mental blocks will set athletes back as they can deplete the athlete’s confidence and mess with their heads Athletes often tie their self-worth to their ability to throw skills as well so their selfesteem is also affected
As tryout season rolls around, it is important to keep in mind that being on a lower team or a different position than expected is not necessarily a bad thing
Although being placed on a lower team than you were in last year can seem like a huge change and an insult to the hard work they have put in throughout the last year, it's important to note that there are many factors that make up this decision. Your coaches want to see you succeed and thrive and being on a lower team may allow you to become a leader and show off more of your skills rather than trying to play catch-up on a higher team Your ability is one of many factors and this choice was likely not personal and instead for the good of the team. If you are unhappy with your results, speak to your coaches Discuss with them your personal goals and work with them to see how you can achieve them within the next year. That way, you can better understand where your coaches are coming from and maybe even try out a new position! It is crucial that as an athlete, you do not let these decisions influence how you act and show up as a teammate. Cheer is a team sport and everyone on the team is necessary, no matter your role
training sessions This is different from one bad training or one bad competition If athletes walk back into the gym next week after a bad training or competition this shows dedication and a true athlete, but this isn’t what we are talking about A negative club is more than a bad practice or a bad competition. A long-term negative environment could look something like a coach constantly picking on an athlete and singling them out in front of their peers, to an athlete being bullied by their peers Athletes can lose their passion for the sport if circumstances like this happen, and athletes continue to believe that they are not good enough This sport is all about teamwork, trust, and bonds and if athletes are in a negative environment, they will not be able to feel any of this or feel safe in their environment
Mental health has a huge impact on your performance in cheerleading If you aren’t feeling your best you’re not going to perform to your best. There is so much more going on in a cheerleader’s brain than the fact they need to hit the stunt or smile during the routine. The smile that you see whilst the cheerleader is performing isn’t what’s going on in their head They’re counting, thinking about the next move, all while staying present to make sure their body is not on autopilot When an athlete is coming from a toxic club environment, their minds might instead be clouded with fear, making it difficult for them to focus on performing and doing the task at hand. This could lead to serious injuries and severely affect the athlete’s mental health and ability As an athlete, we need to keep our mental health at the front of our minds at all times Taking time off to focus on self-care is always beneficial, especially for someone going through a mental block We often overwork ourselves, thinking that the more reps we do, the better we get and while that is true, there comes a certain point where your body and your mind simply can't take it anymore It is important that we listen to ourselves, and our minds, and focus on doing things to the best of our ability
WRITTEN BY EMILY
As cheerleaders, we all understand how important nutrition is to our health and performance. Whether it's a full meal before practice or snacks at water break, having a healthy diet is the key to keeping cheerleaders strong & active throughout the season Most cheerleaders make sure to maintain a consistent diet throughout the season with healthy snacks & full meals so they remain fit for competitions and practice, while others may be too preoccupied with life to take in the amount of nutrition they need to keep them healthy as athletes. Oftentimes, it can also boil down to the lack of education surrounding diets and they are usually viewed in an extreme sense Sticking to a meal plan or diet isn’t necessarily bad when done in a healthy way however it can quickly become restricting if not done right.
are Clif, Alain, Organi, and Quest. Protein bars are also good as just an everyday snack and before a workout or stretching!
If you enjoy snacks more than meals there are plenty of options Fruit salads are quick and easy Cut up some apples, and bananas, and add lettuce with ranch or any dressing to make a delicious and easy snack.
Meals may be harder especially if you eat out but it doesn’t have to be an everyday thing! Starting with having a protein-rich meal 2-3 times a week is great.
To start this conversation with your parents, discuss your goals with them and help them plan out the grocery list and meals for the week Maybe even get involved with the cooking (taking some work off of them) so that they’re more likely to let you make whatever you want to eat! For your meal plans, start off by making a list of foods that you personally enjoy because at the end of the day, it is not sustainable if you hate every second of it
Some ideas:
Chicken with mixed vegetables and rice
Spaghetti with squash or zucchini and a salad
Avocado toast with banana or any fruit and eggs
Cheese, ham, and tomato sandwich wrapped with lettuce (or tortilla)
It is important that your meals include at least one thing from each categroy below:
Lean proteins (beans, fish and poultry)
Healthy fats (nuts, avocados)
Whole grains (quinoa, oatmeal or whole-wheat bread)
Vegetables and fruits (cucumbers, tomatoes, apples, bananas)
Drinks can be tricky especially if energy drinks are what gets you going but not all energy drinks are good for you. Energy drinks shouldn’t be above 300 milligrams of caffeine Even though they make you hyper enough to get through a whole routine they can leave you exhausted afterwards as the caffeine can only last so long Too many energy drinks can cause headaches or heart problems so be careful and make sure you don’t go over 400 milligrams a day. Drinking half before a routine and half after can help balance it out as well. If you find yourself reliant on energy drinks, cut back on sugar and increase your protein intake for more energy Matcha/green tea is also a great way to get caffeine naturally.
Nutrition is always important as an athlete to make sure you stay healthy and keep active For more tips and tricks follow Beyond The Poms and make sure to be kind to yourself and your body!
While researching cheer, many stumble upon two different types All-star and sideline Our magazine mainly focuses on all-star cheerleading because of the lack of exposure for this specific sector however, we hope to expand to include all forms of sideline such as college cheer, and pop warner. Both all-star and sideline cheerleading requires athleticism, teamwork, and dedication but they do differ in terms of their focus, style, and goals.
SIDELINE
Sideline cheer i f f cheerlea perform sporting even cheer responsible cheers, c dances to su team and en crowd Sidel less focu developmen focused on en audience and lively a Sideline cheerl perform stu and tumbling are usually si those in all-st Sideline chee through the and can va
All-star cheer is a competitive form of cheerleading that focuses on performance and skill development. All-star cheer teams practice and compete throughout the whole year, with the goal of winning competitions All-star cheerleaders perform routines that are specifically designed to showcase their skills, athleticism, and synchronization These routines include stunts, tumbling, jumps, and dance All-star cheerleading requires a high level of commitment, as practices can be several times a week, and competitions can take place on weekends
In order to choose the best fit for you, take a look at what is being offered around you and try and get testimonies from people you are acquainted with If you love performing and have a lot of school spirit, sideline is the way to go! If you prefer the thrill of competition and don’t care as much about cheering or hyping up high school crowds, all-star is for you! There is not a black-and-white definitive answer (in fact many athletes do both!) but definitely take time to evaluate your personal situation (for example, sideline cheer often practices at school whereas all-star may be a big commitment since your parents have to drive you to practices and travel with you to competitions). Regardless of what you pick, you will be able to experience the teamwork, trust, and dedication that comes with any type of cheer.
Cheerleader - OMI
Just Dance - Lady Gaga, Colby O’Donis
Unstoppable - Sia
All I Do Is Win - DJ Kaled, T-Pain, Ludacris, Snoop Dogg, Rick Ross
Stronger (What Doesn’t Kill You) - Kelly Clarkson
Dynamite - Taio Cruz
Don't Stop the Party - Pitbull ft. TJR
Run the World (Girls) - Beyoncé
Can’t Stop The Feeling - Justin Timberlake
Survivor - Destiny’s Child
scan the code below to view the full playlist
We sincerely appreciate you taking time out of your day to read this magazine. Our magazine is still new so we would really appreciate your support on our socials and in our future issues! Share this with someone who you think would love this (friend, teammate, family member or even coach)!
