If you want to put some pizazz in your cheerleading routines, you have many moves to choose from. Whether you're a beginning or prospective cheerleader or the leader of a squad, you can add some new stunts to your cheering choreography to have the crowds up on their feet and roaring.
Cheerleading Workouts
Cheerleading requires cardio conditioning, strength and flexibility. To stay on top of your cheerleading game, do at least 30 minutes of cardio exercise five times a week, which is the amount recommended by the American College of Sports Medicine to stay healthy. For your cardio workouts, do a mix of activities such as jumping rope, running, walking, jumping jacks and dancing. Some strength exercises that can benefit cheerleaders, according to AES Cougar Cheerleading, include crunches, squats, lunges and calf raises.
Stretching
Flexibility is a critical element for cheerleading. Cheerleaders can improve their flexibility by working on stretches such as the splits. Also doing stretches over your straight legs, with your legs together and then in a straddle position, can help prepare you for jumps such as the toe touch and pike. Arm stretches are also helpful for the many arm movements and positions supporting people in cheerleading. Lace your fingers together and stretch your arm up above your head for an arm stretch.
Jumps
Jumps are staple moves in cheerleading, adding excitement to any routine. The pike jump is a popular cheerleading move. To do the pike jump, stand with your legs together and jump up, bringing your legs straight out in front of you, feet together. Reach out with your arms toward your toes in the air. Another popular cheerleading jump is the toe touch. To perform a toe touch, jump up and spread your straight legs into a straddling position, knees up and facing the ceiling. Bend your knees slightly before jumping and when landing to help propel you up and then absorb the shock of your landing.
Plyometric Exercises
Plyometric exercises use short, explosive movements to improve strength and power. Plyometrics can improve your cheerleading jumps and stunts. Tuck jumps improve leg strength and muscle power, which can help you jump higher. To do tuck jumps, stand with your feet shoulder-width apart and bent slightly. Jump up and tuck your legs in close to your chest. When you land, immediately jump back up for another tuck jump. Work up to doing 15 tuck jumps.
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