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Try to drink at east twenty ounces (590 ml) of water the morning of the competition. If

you are competing later in the day, drink an additional eight ounces (240 ml) at least thirty minutes before your warm-ups. Otherwise, drink as your thirst dictates throughout the day. Hydration is important to keep up your energy and strength, but it has an added benefit for cheerleaders as well. Water can help during the cheer portion of your routine by keeping your vocal cords lubricated and

“Before competitions I always have to do all my rituals. I have to make sure I look the way I want to look. I have to feel good, I have to look good. Our team just has to be confident in every way and show everyone that we can do it.”

helping you avoid dry mouth, so remember to pack a couple of bottles in your cheer bag.

– Erica Englebert, three-time All Star world champion

Stretch Your Muscles Before you head out for warm-ups, it is crucial to make sure you stretch properly first. Proper stretching is the most effective thing you can do to help reduce the risk of getting injured. Cheerleading is a full- body activity, so stretching should be comprehensive of all your muscle groups. Spend between fifteen and thirty minutes stretching, making sure to hold each stretch for twenty to thirty seconds. Here are some examples of stretching routines that will prepare your muscles and get them loose for the competition.

Stretching before a competition helps give muscles flexibility like that displayed by this University of Maryland cheerleader.

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