MAGNUM FORCE !

Welcome to

Founded in 1988, we are a growing squad of passionate and enthusiastic cheerleaders, upholding our Magnum prestigious values as an athletic team. Involved in countless cheerleading events and performances whilst embracing the NPMF spirit. Like they all say, Magnum's the Force to be reckoned with.

MAGNUM, GO FIGHT WIN !

Contacts
Official Mail: npmagnumforce@hotmail.com
School Mail: cca_cheerleading@connect.np.edu.sg
Facebook: NP Magnum Force Cheerleading

Leg exercises:

Static Lunges:

Stand with right foot forward, left foot back about 3 feet apart.
Hold weights in each hand and bend the knees to lower the body towards the floor. Keep the front knee behind the toes and be sure to lower straight down rather than forward.
Keep the torso straight and abs in as you push through the front heel and back to starting position.
Don't lock the knees at the top of the movement.
Perform 1-3 sets of 8-16 reps according to your fitness level and goals.

Core exercises. I can't think of a stunt that doesn't require core because it is the basis for stabilizing them. Its also very vital for gymnastics when you have to bring certain parts of your body over your head.

Abs workout:

Thought this was a rather interesting abs workout, rather than the usual legs-in-the-air exercises, this one makes you use them on the ground. Modified from the usual planking, it helps train your upper body locking, as well as using your arms(which should be strong now if you did the exercises in the previous post!).

Bicycle Crunch:

Lie flat on the floor with your lower back pressed to the ground and contract your core muscles.
With your hands gently holding your head, lift your knees to about a 45-degree angle.
Slowly, at first, go through a bicycle pedal motion.
Alternately touching your elbows to the opposite knees as you twist back and forth.
Breathe evenly throughout the exercise.
Try to do 3 sets of 20.

Remember, speed is not the goal here – try to focus on your form and, most importantly, don’t forget to breathe.

I'd be posting a series of simple exercises you can do on your own:

Arms
Strong arms are very important for holding weight during stunts, supporting pyramids, as well as executing gymnastics.

Push-ups:

Tricep Dips:

Placing your hands behind you on the chair, you want to form a 90 degree angle in your elbow, lifting yourself up. Your feet should also be in front of you, forming a 90 degree angle between your thigh and calf. Then, very slowly you’ll begin to lower yourself down, coming up a bit faster in a short, explosive motion.

Do not lock your elbows at the top. Doing so is very rough on your joints and you can easily hurt your elbow for many months down the line. Also, if you feel any tingly sensation or tweak, you should stop and avoid further hurting yourself.

Such workouts are most effective when each single exercise incorporates as many of the major muscle groups in the body as possible. Triceps dips do that despite the name of the exercise being misleading. They are also great for coordination and those very important brain-to-muscle connections.

You don’t need to do an excessive amount of triceps dips to reap the physical rewards of them. A good number would be sets of 20-15-12 for the physically fit tand beginners can start off with 8-6-4 to get their feet wet. As you fatigue, slow down and stop for 1 minute and then continue. Under no circumstances should you drop your weight back since that would be pretty painful on your shoulders.

To add a bit of extra kick to these triceps dips, you can lift one foot and point it straight out. Doing this gives your abs a harder workout and is great for testing your endurance.

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Hi Freshies !
Training resumes on monday 30th April.

Do remember attire rules:

No accessories
Sports clothes and proper shoes

Girls:

All the above and
hair tied, fringe pinned up
tights under shorts (you can get them from various sports outlets)

For those with glasses, try to get contacts asap.

I hope you had fun on your first day like I did on mine (: It is really alright to make mistakes, after all cheer is probably a relatively new thing to most of you, cos I saw some of you looking really stressed and scared haha. Don't be afraid, treat it all as a learning experience. Listen to and bear in mind what the seniors and especially coaches say, its all to prevent you from injuring yourself and others.

Basic reminders:

Flyers: LOCK. This is so super important. Keep your body tight, upright and look straight.
Bases: Follow the timing, stand your ground and where possible, always look at your flyer.
Spotters: Keep your eyes on the flyer and have your arms ready to save a falling stunt.

Here's a video of our trainings before competition, soon you'd be able to do these stunts ! We look forward to seeing you on monday, don't hesitate to bring your friends along too !

NEW R&R

Hi Magnies.

Things to take note off for the upcoming trainings.

Firstly, for the first two trainings with freshies, attire must be

a) any Magnum tee

b) any Magnum shorts

for both guys and girls. And girls esp, WEAR YOUR RIBBON.

BRING YOUR UNIFORM ON MONDAY, 23rd APR, AND PASS IT TO KHAI FANG.

A new regulation will also be implemented from this monday onwards.

NO USING OF HANDPHONES AT ALL TIMES DURING TRAINING.

You do not have to leave your phones on silent such that if you have an important call, you can answer it. Other than that, you are not to use it. Breaks are given for rest, toilet visits, or OTOT stunting, not to check your phone.

In this new season, a hierachy would be respected. Starting from the most important at the top:

Coaches

Exco

Alumni

Year 3s

Year 2s

Freshmen

Do not argue with coaches or excos given instructions in front of everyone. For any questions, consult after training. We are now seniors, its crucial that we act like so and be a good example for the freshies.

Year 3s are given the privilege of being exempted from piecing and keeping mats, however, they are welcomed to help. They are also exempted from pt punishment FROM VCs, unless drop stunt, where, regardless of the reason,they would have to do double the punishment given by coaches. Year 3s still have to keep to the general rules and regulation of Magnum Force.

Failure to adhere to these new rules would RESULT IN PUNISHMENT AT THE TRACKS FOR SENIORS AFTER WE KEEP MATS AT 930PM. Hence, this is not to be taken lightly.

And now that trainings start at 530pm, we are required to be at Sports Deck at 515pm to set up mats and prepare. This is because the sports complex closes at 10pm sharp, which leaves us with shorter training time if we have to be out of the place by 930pm.

AND IF IN THE CASE YOU ARE UNABLE TO MAKE IT FOR TRAININGS, INFORM THE COACHES AT LEAST 2 DAYS IN ADVANCE. This is a very serious matter with the coaches.

Lastly, submit a printed copy of your timetable to the JiaYi by wednesday.

Jiayou guys.

Harder Faster Stronger

Hey there Freshie ! All of us here at Magnum Force earnestly welcome you to join us for our very first training :D Please come in sports attire and shoes. Do take note that guys, wear preferably NON dri-fit shirts and girls, wear sports bra and a pair of tights under your shorts to protect your modesty while doing stunts. Also, come with your fringe pinned and your hair tied up. We look forward to seeing you !

Here's a little video of compiled advanced stunts executed by elite American cheer squads to give you an idea what cheerleading is about. Yes, its not as easy as it looks but no we do not immediately carry out such stunts, we go through many training sessions where we pick up basics, learn techniques, improve and move on from there. It may be tough, but you'd be trained to be tougher !

Do come down for our first training to experience for yourselves the amazing world of Cheerleading !

CCA FIESTA 2012

Hey there Magnies !

Hope you all had a good holiday break. Now its time for a very important event for us- recruiting our future ! Here are the booth duty slots for NP CCA FIESTA. Excuse letters will be handed out.

Monday, 16th April 2012

(Wear yellow YUM Magnum shirt)

11am – 2pm : Joy, Nasri, Jesslyne, Angelia

2pm – 6pm : Benedict, Nathanael, Khai Fang, Cheng Siang

Tuesday, 17th April 2012

(Wear blue Bonding camp Magnum shirt)

11am – 2pm : Jiayi, Johnson, Benedict, Sheryl

2pm – 6pm : Jesslyne, Marcus, Debra, Hafiz

Wednesday, 18th April 2012

(Wear yellow YUM Magnum shirt)

11am – 2pm : Joy, NZ, Mandi, Kong

2pm – 6pm : Angelia, Cherisse, Marcus, Nasri, Shanna

Please turn up punctually for your slots with your laptops, fully charged. Representing Magnum Force in our attire, do watch your behaviour. Bring sports shorts along and change into your cheer shoes for your duty. Though we will not be allowed to perform, and we are allowed to stunt but the ceiling is extremely low so that practically limits a lot of things. Safety first yeah. Do stunts of your own capability so you can execute them confidently. Put on your cheer face, be proactively friendly and attract more people ! As our Vice-Captain has said, CCA FIESTA is the very first step that everyone needs to focus on, it determines our next batch of juniors which will in turn become seniors. 加油！(:

SNCC 2012

So the one month competition camp is over. We have had many obstacles such as several changes made to Team Gold routine and very low attendance of Team Blue members, as well as accommodation and training ground inconveniences. The inevitable can't be avoided, only worked with, so good job for cooperating as a team!

Blood, sweat and tears were literally shed during this camp. I feel like from every tough experience, a good lesson can be learnt. And with each time we face our fears, we gain strength, courage and confidence in the doing.

Congratulations to Team Gold who did an ASU for their beautiful routine! Especially those who were quite seriously injured or had busy roles but continued to persevere despite all these issues which we all know not only drains physical but mental strength too.

A strong start

Layout Kick Double !

Swedish Falls

Cheer Face !

The moment my heart nearly stopped.

Cheer pyramids

Expression, expression.

"LET'S GO !"

Finale !

Well done Team Blue, if you gave your very best effort for your stunts ! There's still a long way to go and a lot more to improve, so 加油 !

"I'm a Cheerleader !"

Synchronized Arabians!

Toe-touch 221

"YEAH !"

"Don't say I never Cheer Face !"

Two swedish falls by two different photographers

Moment of Silence

Team Gold Funshot (with Oat)

Team Blue Funshot (with Oat)

MAGNUM FORCE 2012 (with Oat)

Graduating seniors (You will be missed D':)

After competition stunting,

simple stunts like Liberty,

more advanced stunts like Cupie,

and the toughest stunt of them all- Shoulder-sitting Coaches !

Our Top-Flys are strong enough to be Mid-tiers too !

And who knew our Coach could also double as a Flyer !

I'm personally grateful for my bases, who have been there for me and are themselves a great example of good team member qualities. I feel like they are the reason I was able to ASU on my part of the routine. I've learnt so much from their mere actions that tells so much about their attitude.

Shabeer who didn't stop at verbally correctly other members' performance, but went the extra mile to fix their techniques by stunting with them personally. He also taught me to fight for my stunt on a whole other level, thinking of the rest of the team who are out there fighting just as hard, or even harder. Mandi who never stopped encouraging me everytime I was afraid or tired. Syafeeq who silently endured severe pain in his knee (okay I don't encourage this but what I mean is he did not once using it as an excuse), while the rest of us thought he was fine until we found out he had to visit the hospital MY GOD. I've never seen him whine so I really do have a lot to learn from him hahaha. Additionally, his very humble attitude. You never have to repeat yourself when telling him his mistake because his first and only reaction is to listen.

Although I don't get the opportunity to interact as much with other members comparatively, as well as Team Gold, I have great respect for Shanna who had went through so much(possibly all of Team Blue's sufferings put together) but NEVER gave up. I am genuinely amazed at how through the routine I am always seeing her smiling. Then after that she'd tell me how she was actually damn stressed. So happy for her that she managed to ASU all her stunts that required so much of her mental and physical energy!

I'm sure there are many(or all) of you who have great qualities, sorry I can't mention them individually but whatever benefits the team, keep it up :D

A huge THANK YOU to Oat for specially coming down all the way from Thailand just to help Magnum Force. Creating our wonderful music (patiently changing it for us), as well as his unique dance choreography and important tips to improve the appearance and techniques of our routines.

The outcome for Team Gold and Team Blue may be disappointing, because Magnum is a team that aims only to be first place. We may never understand, but such is life. There is no point looking back, only forward. How seriously we want to get it back is how feverntly we execute the advice given by the coaches. Every step we take now is to a more efficient and stronger team. The journey ahead is gonna be so tough but let's not be afraid. Now that we've recognised the problems, let's do what it takes.

We are a team, not a bunch of individuals.

And I can't emphasize this enough. PLEASE TAKE CARE OF YOURSELVES. Cheer is already such a punishing sport for the body. Do take further steps to look after your own wellbeing so that we can be in optimum state to train. Lastly,

"Permanence, perserverance and persistence in spite of all obstacles, discouragement, and impossibilites: It is this, that in all things distinguishes the strong soul from the weak."

-Thomas Carlyle

JiaYou Magnum Force.

Harder Faster Stronger

Here's a sneak peak at our write-ups for this year's Singapore Nationals Cheerleading Competition, complete with photos of fresh new faces and dashing new uniforms!

Magnum Force Team Gold consists of members who have put their heart and soul into this established squad, at the peak of their harrowing journey, running their final lap. As our main team, this hurdle will be the culmination of all their efforts and experiences thus far; a treasured opportunity to represent their squad and colors, aiming to show the world that Magnum truly is a force to be reckoned with. Showing their Magnum pride out and loud, Team Gold aspires to be the epitome of grace, athleticism and glory here on their home run.

Magnum Force Team Blue is a new addition to our family, and if there’s one thing we’ve learnt, it is that in cheerleading, you’re have the lives and utmost trust of your other teammates in your hands. Predominantly consisting of juniors, this journey has definitely been a brand new experience for us, truly a team sport in which everyone must work cohesively in order to achieve success. Our most valued assets are our players, and if one man is down, there is no game to play. Thus here we are bruised and battered, but ready to compete together in our first National competition.

***

Competition week is finally here, persevere and remember

Harder Faster Stronger

HAPPY BIRTHDAY NING ZHENG :D

There has been an evident change in you since the first time we got to know you, you've become more motivated, hardworking and shown significant improvements, especially in areas such as gymnastics. Although many have complained about your joking nature, we know deep down you are serious about your stunts.

Have a good 19th year ahead, may you reach new pinnacles in cheer and other aspects in life (: