Sunday Sessions 1/26/2025:
It’s Week #4 of 2025 - many groups just successfully Premiered at White Knoll HS and this upcoming weekend brings Premiers at Dorman and Catawba Ridge - it’s such an exciting time of year! From all of us at CWEA, we are cheering all of your teams on through this first debut series of events!
Use this Sunday to finalize your lesson plans, rehearsal schedule, to-do list, communications and logistics, and get as much rest as you can. It’s going to be a great week - stay focused! This message is STILL true for this upcoming weekend!
Ensure success by planning - you will be amazing, because you have planned it!
If there is a topic you’d love more information about, email your ideas to [email protected] to get it covered.
All the best,
Jen Barton
CWEA Education Coordinator
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PHYSICAL TRAINING - Content by Dr. Kellie Simerly
The season is short - and it is SO long. Keep in mind that the physical training aspect is an investment in your performers’ physical health not only this season but in years to come. Dr. Simerly has some tips and tricks to keep your performers’ hips happy and healthy from 2025 and beyond.
Check out the PDF below for suggested hip strength and training exercises.
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PERFORMANCE READINESS
As your students prepare to perform in front of the public and in a competition setting - it is imperative that they are prepared for that venue and the energy that comes with it. Rehearsal is a routine and regular occurrence - if you are not able to perform for the public BEFORE your competitive debut, managing those emotions and energies is key to a successful performance.
NOTE: Rehearsal v. competition is an entirely new set of skills and readiness. Adrenaline and nerves come into play - and we are all in a scenario where control is of the utmost importance. What can you do to engage control when nerves are at their highest?
Conquering stage fright is a long-term process - exercising, eating well, avoid caffeine, and ensuring you get enough rest are key. However, those are high demands with young people! Caffeine is a food group for most. Here is a list of other actions you can take to alleviate stage fright and nerves for your performers:
- ROUTINE - make sure you have an established routine. Whether it’s your warm up process, a chant or mantra, or a rhythmic breathing exercise to assist in grounding, a routine helps most of your performers prepare to do their best.
- MINDFULNESS - using the suggested mindfulness journals is a great start, as well as using mindful meditation - either on the bus as individuals or as a group during your warmup routine. Follow THIS LINK to a 10 minute mindfulness meditation.
- PREPARATION - the #1 key to managing nerves is to be PREPARED. Be clear about group and individual goals and expectations. Train at rehearsal to know precisely what will happen during the show. Visualize the dimensions of your competitive arena and exercise control over that space. Fear comes from the unknown - harness power and calm by being prepared.
- BREATHE - Oxygen is nature’s calming agent. Practice quick, easy breathing patterns to regain control and calm in your most tense moments. HERE are some resources for deep breathing techniques.
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MINDFULNESS AND FOCUS - Content created by Andrew Elkins, Powdersville HS + Etude
There’s a great Powerpoint linked HERE with more information about Mindfulness Journals for your students - this fantastic clinic was presented at the CWEA Summit in November - highly recommend checking this out if you want your performers to be calm, cool, and confident for 2025.
Here is your journal prompt for this week - focusing on time management:
- Take a moment to reflect on your process for getting show-ready. Think about your makeup, costume, and hairstyle. Write step-by-step instructions as if you’re guiding someone else through your routine. Include all the small details—how you prepare your skin for makeup, the products you use, and how you apply them, or how you section your hair to create your show hairstyle.
- Then, ask yourself:
- Are there any parts of this routine where I feel rushed or disorganized?
- What could I prepare ahead of time (e.g., laying out my costume, packing my makeup bag) to make the process smoother?
- How can I ensure I’m double-checking every detail, like hairpins being secure, lipstick matching the team standard, or my costume fitting perfectly?
- Finally, write a plan to improve your efficiency. Consider timing yourself during your next show prep to track where you can save time or reduce stress. The goal is to create a calm, confident routine that lets you step into performance mode with focus and ease.
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LOGISTICS 411 - Content by Jen Barton, CWEA Education Coordinator
MAKING THE MOST OF YOUR INTERVAL TIME
- Ensure that you understand the timing and procedure for competitive entry and exit. This information is found in the WGI Manual, available in Competition Suite under Resources. CWEA provides this information - make sure you access it!
- Know the competitive flow -
- FOLDING YOUR FLOOR - folding your floor for performance readiness is VITAL to efficiency on performance entry. The biggest tip we can offer is to LABEL THE UNDERSIDE OF YOUR FLOOR CORNERS so you have an orientation before you even start.
- Know where your entry point is - this is key to knowing how to fold your floor after your final, pre-competitive rehearsal.
- Whether horizontal or vertical, you will want the initial fold to finish with the farthest side on the TOP of your fold.
- FAN FOLDING: position your students on the side of entry, and fan-fold from the nearest side so the farthest side is on top
- HALF AND HALF FOLDING: students will begin the first, largest fold by picking up the opposite side of the floor from entry and folding it to the side of entry.
- Getting the floor on your cart involves using OPPOSITION:
- FAN FOLDING: The cart will go on the opposite side of the floor from entry - if you enter from the back side, put your cart on the front side. As you fold, the door you enter from will be on top so you can pull off the cart at entry and use the cart to unfold the floor on the vertical or horizontal entry plane
- HALF AND HALF FOLDING: If you half-and-half fold onto the cart, you will have extra work to do no matter how you fold it - in this suggestion, put the cart at entry, so you can move the ENTIRE floor off the cart, then unfold from there. The bottom of the floor will be at your entry point and you can un-half from that point.
- Know where the timelines are!
- If you are using JV, middle school, or other teams under your school’s umbrella, inform those students where the timeline is so they do not cross before the T&P judge cues you.
- KNOW WHERE THE 50 IS AND TAKE TIME TO ALIGN YOUR FLOOR PROPERLY
- You should have the 50 marked on your floor. If you do not at this point, do it ASAP.
- DIRECTOR OR STAFF MEMBER: Stand at the marked 50 on the performance floor to assist in guiding the floor unfolding. Give a warning BEFORE the floor is at the 50 so you don’t waste time going back and forth.
- Give direction to make sure the floor is aligned properly - whether flat-front or on a different orientation, ensure this is correct before stepping away.
- PRACTICE THIS PROCESS
- Nothing sets a team up for success more than having a process and procedure for unfolding a floor and setting up props/equipment - YOU MUST REHEARSE THIS PRIOR TO THE SHOW DAY. MAKE TIME TO REHEARSE THIS!
- Prop/Equipment set up is VITAL to this process
- You may need to make assignments to get props and equipment set up.
- EFFICIENCY IS KEY - if you have parents or staff helping with props, GET THEM IN ON FRIDAY to rehearse. Use a stopwatch. BE PREPARED.
- COLOR GUARD: Make an efficient equipment set up plan. This may mean your performers don’t set their own equipment. They will be fine. Running around in the 1:30 before your show announcement does no favors. Teamwork makes the dream work!
- LISTEN TO YOUR T&P JUDGE
- They are giving you a countdown. At this point, you should know how much time you need. Be aware. Be calm.
- Direct your performers with a calm, cool voice. REMEMBER: You model the behavior for your students. If you are calm, they are calm.
- ONE LAST PIECE OF ADVICE:
- Please please please - unfold your floor as far back as possible, while remaining aware and cognizant of the safety boundaries. Local gyms may have limited space, but your program will be visualized better the further back your performance space is oriented. Know where the back safety boundary is and get as close as you can to that - further back is better!
- Judges want to see the first 5 feet of your show - make sure you prepare for this!
- ENJOY THE SHOW! 🙂
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See you on the floor!
