Cheerleading, like any other sport, requires its participants to be in top physical shape. Cheerleaders do a lot of dance moves that require flexibility and coordination, as well as strength moves that need the support of well-developed muscles. The stretches and workouts that are most beneficial for cheerleaders target these different areas to improve endurance, strength, flexibility and coordination, according to the National Cheerleaders Association.
Warm-ups
Warming up is the first step to a good cheerleading workout; it helps prevent injury by elevating body temperature, promoting blood flow, and preparing the muscles to work, according to OakHarborCheer.com. Some easy warm-ups include jump rope, jogging, jumping jacks, and simple chants, arm and leg movements.
Stretching
Stretching the whole body helps to prevent injury, as well as keep cheerleaders strong and limber in order to perform many of the moves required. Seated toe touches are one move that stretches the calves, hamstrings, glutes, and lower back. Sit with your legs extended straight in front of you, reach out to touch your toes, and hold on for a few seconds before releasing and repeating. To stretch the inside of your thighs, press the soles of your feet together and lean forward in a diamond stretch. Stretching your arms is also beneficial for cheerleaders. Clasp your hands in front of your body and push forward. Repeat it with your arms over your head to stretch your arms and shoulders, according to OakHarborCheer.com.
Strength Training
Because cheerleaders are often supporting each other's body weight, it's necessary to do strength-training exercises to create long, lean muscles and to keep in shape. Squats and lunges will build strong leg muscles, crunches develop core strength, and pushups and free weights are good for toning arm and shoulder muscles, according to OakHarborCheer.com.
Cardio
Cardiovascular activity is good for building endurance during workouts, as well as burning any excess calories and fat. Some of the most common forms of cardio activity are dance, step, running, jogging, and jumping lines.
