Workout & Diet Plans For Cheerleaders

Cheerleading has evolved from shaking pom poms into a competitive sport. Skill levels have increased along with the risk of injury. Conditioning programs are needed to increase fitness levels to keep up with the skill demand. Proper nutrition supplies your body with the necessary nutrients to fuel your body to meet training demands.

History

Cheerleading dates back to 1869, when male "pep club" members organized chants for a college football game between Rutgers and Princeton universities. Women did not become members of college cheerleading squads until the 1920s. High school cheerleading became popular during the 1960s. During the 1970s, higher skill levels were reached as tumbling and stunting were added to the chants. Today, cheerleading has become a competitive sport with even higher levels of athleticism required than in the past.

Significance

Conditioning programs are crucial in keeping up with the increased skill demands of stunting, tumbling and jumping. As squad members progress to higher levels of difficulty, the risk of injury increases. According to the National Center of Catastrophic Sports Injury Research, cheerleading has become the leading cause of catastrophic injuries in female athletes. Up to 66 percent of high school and college injuries were attributed to cheerleading injuries.

Function

Stunting, or lifting a squad member in the air, requires muscular strength for lifting and muscular endurance to withstand the repetition of practice to perfect stunting technique. Tumbling, or propelling your body into repeated back handsprings, requires muscular endurance and cardiovascular conditioning. Jumping requires muscular endurance and flexibility, an increase in the range of motion of your joints. Practice requires many repetitions to master all skills. As you fatigue, your body's risk for injury increases.

Types

Weight training for upper- and lower-body muscles will increase muscular strength and muscular endurance. Workouts should target major muscle groups including chest, back, shoulders, biceps, triceps, legs and abdomen. Four sets of 6 to 10 repetitions are suggested for each exercise. Free weights and weight machines are recommended for weight-training sessions. Jogging, stair climbing or elliptical training is suggested to improve cardiovascular fitness levels. Stretching exercises will improve flexibility levels.Proper nutrition programs should follow nutrition guidelines for athletic participation. While a lean body type is recommended, weight-loss programs may cause low levels of energy that would be detrimental for practice sessions.

Considerations

With the increase in skill levels, proper progression and technique will decrease the risk of injury. While practice makes perfect, too much practice can cause overuse injuries. Squad members and coaches should monitor fatigue during practice and training sessions. The Flyer--the top person in a stunt--is encouraged to keep her body weight low. Coaches are cautioned to watch for signs of eating disorders. With proper conditioning and nutrition, squad members are more likely to maintain optimal health levels and avoid injuries.