The jumps, tumbling and stunting of cheerleading require a high level of fitness. General cardiovascular workouts, such as running, biking or in-line skating, should lay the foundation for your training program. In addition to cardio workouts, training to get yourself in shape for cheerleading should include strength, balance and flexibility components as well. Start slowly with fewer repetitions, working your way up to the targeted amount for each exercise.
Upper Body Strength
Cheerleaders need a strong upper body for tumbling and basing stunts. Pushups are very effective for improving upper body strength. When doing pushups, it is important to use correct form. If necessary, start with your knees on the ground in a modified pushup position to keep perfect form. With your hands wider than shoulder-width apart, keep your body straight as you lower it toward the ground. Keep your abdominal muscles pulled in toward your spine the entire time. Start with just 10 pushups, working up to four sets of 25 pushups.
Core Strength
Strong core muscles will help with tumbling, stunting and jumps. V-ups are an especially good way to train your core muscles for cheerleading, as they also incorporate your hip flexor muscles, which help get your legs higher in your jumps. Lie on the ground with your legs straight and your arms above your head. Lift your arms and legs about six inches off the ground and pull your abdominal muscles in toward your spine. Bring your arms and legs together as your body forms a V position. Lower back down, not allowing your arms or legs to touch the ground. Repeat 10 times. Work up to completing 10 sets of 10.
Lower Body Strength
Strong legs will improve your height in jumps, the difficulty of your tumbling and your steadiness in stunting. A wall sit is a great way to strengthen your lower body. Start with your back against a wall and your feet about two feet away from the wall and about shoulder-width apart. Your toes and knees should point straight forward. Pull your abdominal muscles in toward your spine. Lower your body down until your legs form a right angle. Hold for up to one minute. Take a one-minute break and repeat. Work up to doing five one-minute wall sits.
Balance Training
Good balance is important to all cheerleaders, especially to those flying in stunts. Modify yoga's tree pose into a liberty to improve your balance. Stand on your right foot with your left leg bent. Your left thigh should be parallel to the ground, with your left foot alongside your right knee. Keep your arms in a hi-V motion with your abdominal muscles pulled in tight. Balance for up to one minute on your right foot before switching to your left foot. When you have mastered this balance on the ground, try balancing while standing on a couch cushion placed on the ground to add some instability to the exercise. Repeat the exercise three to five times on each foot.
Flexibility
Full body stretching is very important for cheerleaders; however, some of the most beneficial stretches to focus on are split stretches and straddle stretches. Use a wall straddle to improve your extension in your middle splits and toe touch. Lie on the ground with your rear against a wall. Extend your legs straight up in the air with your toes pointed. Make sure your abdominal muscles are pulled in and held tight. Allow your legs to fall open into a straddle position, keeping your toes pointed. Hold this position for several minutes, as your legs to sink closer and closer to the ground.
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