Competitive cheerleaders require cardiovascular stamina to get through a routine, strength to lift others and flexibility to perform kicks and splits. Working out for cheerleading requires addressing all three of these aspects to experience the best results. Keep in mind that a variety of phases exist when working out for cheerleading. If you are working with your team to prepare for competition or game season, you should avoid over-exercising, which can put you at increased risk for injuries.
Step 1
Stretch every day to maintain flexibility. Only stretch after you have warmed up for five minutes to reduce your injury risk. Stretches should include those in a pike and split position. While you may be concerned with leg flexibility, don't neglect your arms and back -- they must be flexible too. Stretching up to four times per day can help you develop increased flexibility.
Step 2
Strengthen your core muscles -- back and abdominals -- at least three times per week. Your core muscles are vital for preventing back injuries and they help you jump higher and kick better. Examples of core exercises include crunches, bicycle twists, V-situps and back crunches, which involve lying on your stomach and lifting your upper body off the floor.
Step 3
Work on your cardiovascular fitness by running, jumping rope, using an elliptical machine or taking an aerobics class three to four times per week. Your sessions do not have to be overly lengthy -- keep them between 30 and 45 minutes if you also are going to regular practices.
Step 4
Calculate your maximum heart rate by subtracting your age from 225. Multiple this number by 0.70. This is the target heart rate you should work to achieve when performing cardiovascular exercise. Try to achieve this heart rate during exercise to improve your fitness for cheerleading.
Step 5
Engage in three strength-training sessions per week, focusing on areas you need for cheerleading strength, such as your thighs, buttocks and shoulders. Choose about eight exercises per session. Examples include walking lunges, squats, wall sits, tricep dips, handstand pushups and arm circles, which help maintain flexibility in your rotator cuff, an area that is susceptible to injuries in cheerleading.
Step 6
Increase the amount of weights you lift or repetitions you perform every three to four weeks to increase strength.
Tips and Warnings
- If you incur an injury during cheerleading practice or at an event, full rehabilitation is important. Your exercise routine should incorporate exercises a physical therapist recommends to ensure you are ready to return to cheerleading activities.
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