Return to Training

Return to Training Documentation

There are two documents that need to be filled out when athletes return to training at the Power Cheer Gym.

  1. Assumption of Risk
  2. Declaration of Compliance
**IMPORTANT: The athlete screening form below needs to be completed every time an athlete enters the Power Cheer Gym, for proper contact tracing, please submit the day of your lesson/class. **

Please Note the Following:

  • Athletes should arrive to the gym no more than 5 minutes early, ready to practice, with cheer shoes, etc. on.
  • Athletes should bring their own labelled and filled water bottle.
  • The lobby and upstairs areas are closed to spectators.
  • Clean hands before and after training.
  • When picking up athletes, please arrive 5 minutes prior to scheduled end time of the lesson. To avoid any traffic in the gym, please remain outside the entrance or in your car.

If you have any questions, please let us know.

How to Teach Balance Between School and Sports

Research indicates that kids who participate in sports perform better academically than children who do not—yet busy sports schedules can sometimes make it easy for kids to fall behind. Helping your child learn to balance school and sports is a lesson that will serve them through adulthood. Here are four ways to help your young athlete get a head start.

[siteorigin_widget class=”SiteOrigin_Widget_Image_Widget”][/siteorigin_widget]

Plan Ahead

First, assist your child in choosing a tool to help them stay organized, whether it’s the TeamSnap app or an additional notebook. Teach your young athlete to create calendar assignments for games, practices, and other deadlines. Seeing the week or month as a whole can give perspective to the tasks at hand. It can also help kids make better use of their time as they face what needs to be accomplished.

Avoid Procrastination

Encourage your athletes to complete assignments as soon as they are given. Scrambling to get things done at the last minute can cause stress not just for your children, but for you, too. Plus, when it comes to game day, that stress can lead to poor performance, not to mention poor grades.

Plan to Relax

All work and no play can make a child or teenager grumpy or even worse, burned out. Encourage kids to schedule time for reading, hobbies and hanging out with friends. Having a proper life balance helps young athletes avoid stress and continue to have fun—which is what sports (and learning) should be about.

Use Time Wisely

Talk to your child about making the best use of travel time and study halls. Homework doesn’t just have to be completed at night. When kids find time to complete school assignments they’re learning how to manage their time. It can also help them sleep better at night.


Janis Meredith is a family life coach who wants to help all parents raise champions. You can find out more at


4 Healthy Habits for Kids in the New Year

New Year’s resolutions can be hard to keep, but what about forming new habits? Doable—and recent research shows you can create them in as little as three weeks. To be fair, the study also revealed it takes an average of 66 days to solidify a new habit. That’s just over two months of discipline for what could be a lifetime of change. Now, what about helping your kids form new habits? Here are four good ones to try.

[siteorigin_widget class=”SiteOrigin_Widget_Image_Widget”][/siteorigin_widget]

Fuel with Food

Adults typically rank dieting high on the resolutions list, but setting new standards for nutrition can be much more effective and healthful, especially for kids. If your child is a young athlete, help them understand that food is actually fuel, and meals can be part of training.

You likely know the general rules, meaning, include lean sources of protein, healthy fats, fruit and vegetables as much as possible. The Harvard School of Public Health provides an easy-to-follow food pyramid. You’ve also likely heard breakfast is important, but now researchers are understanding just how important—especially for growing kids.

“The brain uses more energy than any other organ in the body: more than half of an infant’s daily kilocalories, and at least 20 percent of what older children and teens need,” explains Robert Murray, MD., in an article he wrote for the American Academy of Pediatrics. “Brain scans during prolonged periods without food show activity mainly in the mid-brain, the area associated with anxiety, agitation, irritability, and mood swings.” In other words, without proper fuel, your child won’t be able to focus at school, let alone play well during practice.

Move More

Exercise is always a common goal at the start of every new year, and helping children build a habit of it is key, especially if they desire to be athletes. Encourage kids to be active as much as possible (the Mayo Clinic recommends at least three times per week). That can mean limiting TV or video-game time, and creating regular family outings such as hikes or frisbee sessions. Install a basketball hoop or even a pull-up bar, or schedule weekend runs or trips to the pool. No matter which sport your children might play, cross-training and exercise in general can naturally turn into a life-long habit they’ll want to keep.

Watch Screen Time

Getting enough sleep is likely something you’ve already been working on—for both yourself and your children, and an important step is limiting screen time. Too many minutes in front of a computer or TV can disrupt snooze time (not to mention that exercise routine you’ve been trying to create). The American Academy of Pediatrics recommends no more than an hour each day for young kids, and monitoring closely from there. You’ll also want to make sure screens are off at least an hour before bedtime.

Take a Breather

Countless studies have shown the benefits of meditation: increased focus, stress and anxiety relief, and even lowered blood pressure. And you can reap results with as little as five minutes of focused breathing each day. (An easy method to try: Inhale and exhale for four counts each, and focus on the physical sensation of the breath.)

Research on meditation as a complimentary health practice has recently shown a regular practice can benefit kids, too. Many schools now offer mindfulness programs, yet whether yours does or doesn’t, it still might be nice to practice with your children for five minutes in the morning. (You can do it before that wholesome breakfast!) Or even better, try simply walking outside. A 15-minute, mindful stroll has been shown to boost happiness. Now that’s a habit you’ll want to keep.


Lara Rosenbaum is an award-winning journalist and wellness expert whose work has appeared in Women’s Health, Shape, Men’s Health, Runner’s World, Men’s Journal, Prevention, Yoga Journal and other publications. Lara is also a former elite athlete, having traveled the world as a member of the U.S. Freestyle Ski Team.