Cheerleading is a competitive sport that requires agility, strength, flexibility and stamina; therefore, stamina-building exercises are an important part of any cheerleader's training regimen. With cheerleading injuries on the rise, proper training is more important than ever. When you're tired, you're more likely to make a mistake. Cardiovascular, muscle and mental stamina are all required to perform safely, competitively -- and with a smile.
Routines and Competitions
A competition cheerleading routine typically incorporates rapid movements over a period of 2 to 3 minutes. Although the routines are somewhat short, you may have to perform several over 2 or 3 days of competitions. These routines are a mix of dancing, running, jumping, tumbling, cheering and supporting your fellow cheerleaders in various stunts. Performing a choreographed routine within a certain time period requires a great deal of stamina, as your heart, lungs and skeletal muscles are called on to work intensely. In order to complete a routine well, and lower the risk of injury, you need to exercise frequently.
Cardiovascular Endurance
Cardiovascular fitness is your body's ability to continue working while getting energy from oxygen, or aerobic, systems. In order to take in more oxygen, your lungs and heart increase their work speed and are able to supply energy to your circulatory system and muscles over extended periods of time. Although often associated with endurance sports, like marathon running, cardiovascular endurance is beneficial for everyone. If you lack this type of endurance, you'll quickly tire, your muscles can cramp and you'll be more prone to injury.
Muscular Endurance
Stamina can refer to your muscles as well as your cardiovascular system. As a cheerleader, you'll perform tricks and stunts -- like handsprings, cartwheels, high kicks and jumps -- repetitively. Completing even one of these exercises requires strength; maintaining your form while repeating these movements over the course of an hour or two at practice will take muscular endurance. Cheerleaders complete weight training, interval exercises and stunt work weekly during cheering season, and these things are a recommended part of the fitness regimen in the off-season. The Boise State University cheer coaches advise you to incorporate both cardiovascular and strength training into your routine, in order to prepare properly.
Mental Endurance
You may have heard the phrase, "Sports are 90 percent mental, 10 percent physical." Your mental state, focus and determination are fundamental components in any athletic endeavor. As a cheerleader, your team is judged on technique, degree of difficulty and a variety of other factors that depend on the timing and focus of each team member. Mental imagery improves confidence and subsequent performance in athletes, according to a study published in the Scandinavian Journal of Medicine and Science in Sports. Readying yourself mentally for a competition, or even a practice, can help improve your cheerleading performance.
References
- Journal of Athletic Training; Epidemiology of Cheerleading Stunt-Related Injuries in the United States; Brenda J. Shields, MS, Soledad A. Fernandez, PhD, Gary A. Smith, MD, DrPH; 2009
- HealthGuidance: Definition of Cardiovascular Endurance
- Boise State University: Cheerleading Tryout Information
- PubMed: Pre-Competitive Confidence, Coping, and Subjective Performance in Sport
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