Cheerleaders require flexibility and strength -- particularly leg strength -- in order to perform jumps like the toe touch and pike. Regular practice to keep the body limber can improve your cheerleading performance. Additionally, these exercises may help you prevent injury and increase your stamina, boosting the amount of jumps you can perform in a row.
Roll-Over Stretch
This exercise stretches the back, which is subject to impact when you jump. Start by lying on your back with your feet flat on the floor. Hold your arms out to your sides, keeping them at shoulder height. Slowly let your knees fall to the left side, rotating your hips along with your knees. Hold to one side for 15 to 30 seconds, then raise the knees to return to your starting position. Now lower the legs to the right side, holding the right knees toward the ground.
Straddle Stretch
The straddle stretch improves your flexibility for kicks and toe touches. Sit on the floor and stretch your legs out to your sides. Your feet should point toward opposite walls. Reach your arms up and take a deep breath, moving your arms toward your left foot. Hold for 10 seconds, then lift up to return to your starting position. Now reach toward your right foot. Lift up to the starting position and reach forward to stretch your inner thighs.
Circuit Training Exercises
The National Cheerleaders Association recommends a circuit-training routine that challenges a different set of muscles quickly. Your routine should consist of 30 seconds of upper body, abdominal, lower body and more abdominal exercises. Examples could include push-ups, crunches, lunges and bicycle twists. Perform each exercise in quick order, then rest for one minute and repeat the whole routine again three times. This will increase your strength and cardiovascular capabilities. Do the same routine with cheer skills like toe touches, kicks and pike jumps.
Plyometric Leg Strength
Cheerleading jumps require bursts of energy -- and plyometric exercises can help you build your strength. Plyometrics is a series of muscle movements that involves jumping in rapid succession to increase strength and the height of your jumps. One example is a partner straddle jump. Choose a partner and face each other with your arms extended. Have your partner turn her palms up while you grasp her wrists with your palms down. Lift the legs to perform straddle jumps with the support of your partner. Concentrating on jumping higher and keeping your toes pointed as you repeat the jump between 10 and 20 times. Switch your arm positioning for your partner to perform the exercise.
Member Comments