Cheerleading is no longer about supporting another sport. It has evolved into its own competitive sport. In cheerleading routines, squad members stunt, tumble, jump and hit sharp clean motions that place high demands on the body. Training and conditioning programs are key to improving these skills. Programs should be designed to improve muscular strength, endurance, power, cardiovascular endurance and flexibility. When these skills are performed with the addition of energy and enthusiasm, the judges will certainly be impressed.
How to Improve Cheerleading Skills
Step 1
Begin with strength training workouts two to three times weekly during the off season. Strength training, using dumbbells and weight training machines, should focus on compound movements using more than one muscle group. Exercises including the bench press, shoulder press, squats and lunges work all major muscle groups. Continue workouts with isolation exercises such as bicep curls, tricep extensions, leg extensions and leg curls to target specific muscles in your arms and legs. Complete three to four sets of 10 to 12 repetitions. Perform crunches, bicycles and leg lifts to increase strength of your core, the abdominal and lower back muscles. General strength training will prepare your body to endure the repetition of sport-specific skill training.
Step 2
Add plyometric training after a strength base has been obtained. Plyometric training increases power, the ability of your muscles to exert the largest amount of force quickly. Examples include squatting down and jumping up in jump squats, and doing box jumps, which require jumping up onto platforms of varying height. Use a medicine ball for throwing and core rotation exercises to improve upper body power and core strength. Increased power will enhance your tumbling and stunting skills.
Step 3
Stretch your muscles for improved flexibility. Start with dynamic stretching exercises that are performed using controlled movements. Examples include walking lunges and leg swings to the front, side and back. After strength training workouts, cool down with static stretches performed by holding your body in a static stretch position for up to 30 seconds. Improved lower body flexibility elevates jump heights and improved upper body flexibility enhances stunting skills and prevents injuries.
Step 4
Sharpen your arm motions and use perfect placement technique. Move quickly from one motion to the next as if you were punching your arms, keeping your wrists from bending and locking your elbows.
Polish your performance with extra energy and enthusiasm. Practice in front of a mirror or videotape your performance. Add a natural smile and loud vocals to your cheers to showcase your spirit as well as your skills.
Things You'll Need
- Weight training equipment
- Mirror
- Video equipment
Member Comments