Much like many other team sports, cheerleading involves athleticism and dedication. Cheerleading, through choreographed routines, tumbling, stunts and jumps, improves muscular strength, stamina, flexibility and coordination. Most high school or competitive squads practice for several hours a week, while many collegiate squads have strength training requirements in addition to practice. Proper conditioning, training and safety requirements help prevent injuries when practicing stunts, tumbling passes and jumps.
Cardiovascular Stamina
Tumbling, stunting and performing choreographed routines involve cardiovascular stamina and endurance. Although most choreographed routines last two minutes or less, practicing those two minutes repeatedly is an effective aerobic workout. Repeatedly practicing the routine builds the cardiovascular stamina necessary to perform the several stunt sequences, tumbling passes, yelling and dancing involved in the routine. Like other performance sports, such as ice skating or gymnastics, practice is where you exert the most energy. Performing is the easy part.
Strength Training
Whether you're a base, a backspot or a flyer, physical strength is an important element of cheerleading. Bases and backspots lift and support the bottom of a stunt or pyramid sequence, which involves strength, focus and balance. Flyers, though their jobs look effortless, must work with the bases to get into the air. Flyers also require balance and control of their bodies during the stunt. Many squads perform strength training and conditioning exercises to build the muscle needed to perform stunt sequences, tumbling passes and jumps. These moves build powerful muscles in the lower body, shoulders and core.
Coordination
Like dancing, cheerleading teaches coordination through cheers, dancing and stunt sequences. Coordination, or the ability to move your body through a sequence of motions, is essential for the timing and rhythm involved with cheerleading. Proper coordination helps ensure that each squad member hits her motions on the proper count. Most cheers and dances follow a count or rhythm, which helps cheerleaders learn to perform motions on a certain beat. Cheerleading teaches squad members to control their bodies through coordination.
Flexibility
Cheerleaders are well-known for their flexibility, a necessity when performing high kicks, jumps, splits and stunt sequences. Stretching and conditioning are two elements of cheerleading practice that build flexibility in the limbs. Flexible ligaments and muscles helps prevent muscle strains and other injuries involved with tumbling, jumping and dancing. Cheerleaders should always stretch before and after practice, games and performances to improve and maintain flexibility.
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