Whether you are working to get your bow and arrow or still trying to master a thigh stand, weight training can help you improve your cheerleading abilities. The benefits of getting into the weight room are far reaching, extending to your stunting, tumbling and jumps. Try just one key exercise to improve a specific area of your cheerleading or try several for overall improvement.
Get to the Core of Better Stunts
Whether you are working on a bow and arrow or a thigh stand, strengthening your core can greatly increase your stunting ability and ensure that you have the power to make each stunt look good. Use an exercise ball to challenge your core muscles. Lying on top of the ball, position it under your lower back. Place your hands behind your head, keeping your elbows back. Perform 25 repetitions of a simple crunch. The instability of the ball will challenge your core; however, you can make the exercise more difficult by moving your feet closer to each other.
Strong Arms Will Get You Flipping
The back handspring is the aspiration of many cheerleaders. It starts with strong arms, because to master a back handspring, you must be able to hold your own body weight on your arms. Use hand weights in an overhead press to strengthen your arms. Start with 5 lbs. in each hand. Standing with your feet about shoulder width apart, lift fists to shoulder level. Raise the weights above your head until your arms are just about straight. Slowly lower back down to start. Do three sets of eight repetitions. Increase weight to increase the difficulty.
Squat Your Way to Better Jumps
Better jumps are all about height. The higher you can get the more time you have to execute a stunning jump. A squat with a barbell across your shoulders will strengthen your hamstrings, quadriceps and glutes, giving you the strength to propel your body higher into the air. Start with a barbell with no weights across your shoulders; feet shoulder width apart with toes pointing forward. Bending your knees, thrust your rear out. Make sure to keep your knees and shoulders over your toes and pull your abs in tight to give stability to your back. Do three sets of eight repetitions. To increase the difficulty, add weight to your bar.
A Few Weight-Training Reminders
Weight training can be a good tool toward improving your cheerleading abilities. However, it is important to remember a few things. Use good form. In the exercises discussed, keep your abs pulled in tight and move slowly through the exercise. Use the buddy system. You should never enter the weight room without a partner to spot. Proceed with caution. Add or increase weight slowly to avoid injury.
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