Two minutes, 30 seconds.

After spending the majority of the year training countless hours in the gym, laboring in the weight room and mastering a slew of cardio machines, for the hundreds of student-athletes competing in the Zippy’s/HHSAA Cheerleading State Championships on Sunday, it all comes down to 150 seconds in the spotlight.

One chance.

That’s it. No do-overs here.

Therefore, as Mililani cheerleading coach Renesha Kierstedt puts it, each competition translates to: "The longest 2 minutes and 30 seconds. You’ve got to go all out because that’s the only chance you get. If something happens, or the music (locks up), we train the girls to keep going because that’s it. You don’t have a second chance."

The Trojans will represent the Oahu Interscholastic Association following their first-place finish in last Saturday’s league championship competition. Mililani scored 310 points, enough to best league rivals Moanalua (281.5 points) and Radford (277 points).

"Our strengths right now, I have to say that we’re strong in a lot of different areas, so I look at the girls and ask, ‘What do you like to do the most?’ " said Kierstedt, who is preparing her squad for Sunday’s competition at the University of Hawaii’s Stan Sheriff Center.

"Whether it’s jumping, dancing or stunting, we focus on those different areas. We always want to come up with a routine that’s totally different; we like to think outside of the box. A lot of routines will start to look the same because judges are looking for all the same things, according to the scoresheet, so try to use interesting elements to keep the crown involved and also keep the cheerleaders involved, because after a while, it does get boring. Each time we compete, we try to add something to the routine so that nobody is coming to the competition already knowing what we’re bringing to the plate."

Mililani earned its first cheerleading state championship banner in 2006, putting an end to the incredible run of titles collected by Kamehameha. Since 2003, the Warriors have won seven of eight possible state titles in the large division, including four consecutive championships. In the two years prior, Kamehameha won the medium division championship.

However, Kierstedt has guided Mililani to runner-up finishes in three of the past four state tournaments, and has kept pressure on Kamehameha to continue performing at an elite level. As the Trojans put the finishing touches on their routine for Sunday, when they will compete in the medium division by virtue of having 10 or fewer participants, the question for both the coach and her squad remains: How do they rediscover the championship formula?

"This year, we won’t be challenging Kamehameha because we’ll be in the smaller division," says Kierstedt. "We looked at the team itself each week and determined what our goals were. Hawaii is very competitive based upon skill, and you have to break (the team) down to determine which members have the skills needed to be competitive."

Scoring for competitions is based on the cumulative scores from three judges, who rate teams based on their execution, skill and the overall feel of each routine. Each judge can award a team up to 125 points, and each school’s total score is based on the total 375-point scale.

"From a coaching perspective, we know that the scoring is based solely on the opinion of the judges who are there, so I always teach my girls that when they go out on the mat, they are there to perform," Kierstedt said. "Leave something on the mat, and make sure that the audience remembers you. Sometimes the judges make mistakes, so if the girls don’t understand that, they get way down. When we compete, we go to compete against ourselves and not against others. Hopefully, the judges remember us; we want to be known as ‘The Show.’ "

As with any production, it’s the effort put forth by the cast that makes for a memorable performance. Kierstedt credits her senior student-athletes — Sarah Almeida, Jalyn Buenconsejo, Jessica Acoba, Kori Baba, Kiersten Havelock and Chantasia Tote-Bode — with making the team’s routine memorable.

"At competitions, your tricks must be solid; your team needs to be in synch and hit every motion on time," said Almeida, a flyer — one who is situated atop various formations, also known as stunts. "More importantly, you need to sell your routine. You have to perform for the crowd, make them feel it. Excite them and give them goose bumps."

Fresh off last Saturday’s OIA championship, Kierstedt hinted that the squad will make minor modifications to its routine with the dual mission of enhancing the performance while keeping the competition guessing.

"This year it’s going to be a hard one," said Kierstedt of the talented teams her squad will face on Sunday. "Looking at the teams that have made it to states, everyone on the island is at the same skill level, they’re all in the same range. So, we’re always thinking, ‘Look what they have, how can we do better?’ There are a lot of strong teams in the medium division this year. You have Moanalua, Leilehua who is stepping up as a powerhouse this year and Waimea (coming from Kauai). So when you go to states, it’s a doozy."

The state tourney marks the final prep competition for the Mililani seniors. After practicing five days a week for 2 to 4 hours at a time since early May, it will all come down to the final 2 minutes and thirty seconds of the season, and their high school careers.

"I’ve been cheering since my freshman year," Almeida recalled. "I love my team and my coaches. They’re like my second family; the bond that’s created within a team is like no other. We laugh together, we cry together, we push one another and sacrifice for each other. Over the past four years, I’ve grown to not only respect but to appreciate my coaches. Without their guidance, I wouldn’t be the person I am today."