The jumps, tumbling and stunting of cheerleading require a great deal of flexibility. Prior to cheerleading practice or training, do dynamic stretching, which uses movement to warm up your muscles and ready them to perform. To improve your flexibility, also include static stretching after each cheerleading workout. Static stretches are stationery stretches that should be held for 30 to 60 seconds. Repeat each static stretch two to three times. Do a five- to 10-minute cardiovascular warm-up before either of these types of stretching.
Dynamic Stretching
Step 1
Stand with your feet shoulder-width apart, knees bent and your hands on your hips. Do eight of each of the following exercises before moving on to the next exercise. Nod your head up and down. Your chin should touch your chest, and then lift off your chest no further than 6 inches. Next, look over your left shoulder, and then swing through the center to look over your right shoulder. Then lower your right ear to your right shoulder. Switch to lower your left ear to your left shoulder.
Step 2
Hang your hands down, next to your thighs. Circle your shoulders backward and then forward. Then circle your arms widely, first to the back then to the front. Next, lift your straight arms out to the side at shoulder level, swing them forward crossing one over the other in front of your chest. Swing them backward, getting them as close together behind your back as possible. Alternate which arm crosses over in front each time, and keep your arms straight the entire time.
Step 3
Place your palms on the sides of your thighs and keep your torso facing straight forward. Lean to the right sliding your right hand down your leg to touch the outside of your knee. Then lean to the left with the same motion. Next bring your fists under your chin in a boxer stance. Keep your lower body, from belly button down, completely stationery and facing forward. Twist your upper body side-to-side as you pull your abdominal muscles in tight. Then circle your hips one direction and the other as if you were using a hula hoop.
Step 4
Place all your weight on your left foot. Swing your straight right leg forward and back. The height of your foot should increase with each swing of your leg. Staying on your left foot, lift your right bent knee up toward your chest, tapping only your toe to the ground in between repetitions. Next lift your right heel up to kick your rear end. Keep your right knee pointing straight at the ground. After you have performed eight of each of these dynamic leg stretches on the right leg, switch to the left. If you need to, stand near a wall with one hand on it for balance.
Step 5
Rise up on your toes as high as you can with both feet together and keeping both legs straight. Then rock back on your heels, lifting your toes off the ground. Again you may want to be near a wall to balance for this exercise.
Flexibility Training
Step 1
Stand in a lunge position with your right leg forward. Bend your right leg to lower your hands down to the ground. Supporting your body weight in your hands, slide out into your right splits. Lower your body as low as you can go while keeping both legs completely straight. If you are able to lower all the way to the ground, increase the difficulty of this stretch by lowering your nose to your front knee. You can also increase the extension of your splits, by placing your front foot on a yoga block or a folded mat. Repeat to the left.
Step 2
Lie on your back, bend your knees to place your feet flat on the ground. Place your palms on the ground with your wrists next to your ears. Your fingers should point toward your feet. Push up into a bridge position. After holding this initial position, walk your hands and feet closer together to further arch your back.
Step 3
Lie flat on your back with your rear up against a wall. Extend your straight legs up against the wall with your feet pointing up to the ceiling. Allow your legs to fall open into a straddle. Keep your legs straight and your toes pointed as your legs sink closer to the ground.
Tips and Warnings
- Stretching can be done every day. For maximum improvement, stretch multiple times per day.
- Never stretch without properly warming up your muscles. Stretch only to the point that you feel tension, not pain.
