Champion Training Tips From Springfield HS

Ever wonder how the top teams in the country get so good? It takes months to train, but the result is worth it.  Head Coach, Kristin La Barca, shared with us how the 2016 Super Large DII National Champions, Springfield High School, practice and prepare to compete for a back-to-back title!

How do you start off each practice?

We kick off every practice with our version of a dynamic stretch. This technique is used by many football, lacrosse and soccer teams. It stretches all parts of the body including hip flexers, hamstrings and glutes.

After the team is stretched, how do you warm up?

We start by throwing basic tumbling skills and warmup through our most elite skills. This gets the girls “warm” before performing anything that can injure their bodies without a full and proper warmup.

How many times do you try to run your routine at practice? 

We typically run 2-3 times per practice. After the girls are fatigued, we push them to an extent but we also don’t want to risk any injury. We isolate the skills that need to be focused on instead of continuing to run the full routine.

How do you end your practices?

We end each practice with a variety of conditioning routines. Some of our most successful include running, any type of aerobic movements, squats, weight training and even yoga. 

Which conditioning drills have helped your skills improve the most?

One of my favorites is burpee tucks! They do a burpee with a pushup then immediately follow with a standing tuck. We do it in a circle so the girls can watch each other and cheer each out on as they ripple through. We also do a full up circle where they have to perform 3-5 full up variations with perfect technique.  I truly believing in stepping back and working on basics to perfect the harder skill. I think this is how we became such strong stunters while drilling their technique.

Do you do any conditioning/training throughout the season that you feel has helped with their performance?

We started with a strength trainer/tumbling coach. They came 1-2 times a week and focused on core strength. This was a huge advantage to our training throughout the pre-competition season. They are a positive touch to our practices as well as a great team to help focus on that 10 point category!

Will all of Springfield’s training and hard work pay off as they head to Orlando, FL for the 2017 UCA High School Nationals? Tune in LIVE on February 11th to watch the Cougars compete for a back-to-back national championship title!

Before beginning any fitness program, you should check with your doctor.  By performing any fitness exercises, you are performing them at your own risk.

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