Cheerleaders need strength to execute high-level athletic skills. What used to be an activity involving dancing and yelling has evolved into a sport with high-risk maneuvers. Upper-body strength is needed for such stunts. Abdominal strength and lower-body strength and flexibility improves jumping skills. Total body strength and power are necessary components for tumbling. Weight training is an essential part of cheerleading programs.
Upper Body Training
Shoulder, biceps and triceps strength are needed for cheerleading stunts. Start with overhead shoulder presses using a machine or a set of dumbbells. Begin in a seated position with arms bent and weights resting on shoulders. Lift your arms up to a fully extended position, hold, then slowly return to starting position. Complete three to four sets of 10 to 12 repetitions. For triceps, continue with cable pushdowns. In a standing position, bend your arms and grip the pushdown bar. Push the bar down toward your thighs until your arms are fully extended. Hold, then slowly return to starting position. Complete three to four sets of 10 to 12 repetitions. For biceps, finish upper-body workouts with cable or dumbbell curls. Start in a standing position holding a biceps bar or dumbbells with arms fully extended. Pull the bar or dumbbells up, keeping your elbows by the hips. Continue curling until your arms are bent with your hands near your chest. Hold, then slowly return to starting position. Complete three to four sets of 10 to 12 repetitions.
Lower Body Training
Lower-body strength is needed to assist with stunting as well as improving jumping skills. Start with squats, holding dumbbells at your sides or using a barbell across your shoulders. In a standing position with feet shoulder-width apart, lower your body until your thighs are parallel to the floor. Hold, then slowly lift up to starting position. Complete three to four sets of 12 to 15 repetitions. Continue with leg extensions for thigh strength. In a seated position with your legs bent and feet under the rollers, lift your feet up until legs are fully extended. Hold, then slowly lower to starting position. Complete three to four sets of 12 to 15 repetitions. Finish with leg curls for hamstring strength. Start in a seated position with legs extended and feet over rollers. Bend your knees, bringing your heels down toward the floor. Hold, then slowly return to starting position. Complete three to four sets of 12 to 15 repetitions.
Abdominal Training
Strong abdominal muscles help maintain proper body position for stunts and improve jumping skills. Start with crunches on an abdominal bench or on the floor. Begin with your knees bent and arms across your chest. Contract your abdominals, crunch your ribs down and lift your upper body toward your knees. Bring your upper body halfway up, hold, then slowly return to starting position. Complete two to three sets of 20 to 25 repetitions. Continue with elbow to knee crunches. Start by lying down with legs bent, knees in toward your chest and arms behind your head. Bring one knee in toward the opposite elbow and extend the other leg out. Then switch bringing the other knee in toward the other elbow while extending the other leg. Complete two to three sets of 20 to 25 repetitions.
Flexibility
In addition to weight room training, cheerleader workouts should include flexibility training. Add stretches for the lower back and hamstrings for skill improvement and a decreased chance of injury. Sit and reach stretches are suggested for lower-back and hamstring flexibility training.
References
- "Weight Training"; Richard W. Field & Scott O. Roberts; 1999
- "The Essentials of Total Fitness"; Scott K. Powers & Stephen L. Dodd; 1997
- "Keep Moving: Fitness Through Aerobics and Step"; Esther Pryor & Minda Goodman Kraines; 2000
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