Cheerleading has evolved into a very physical activity involving difficult jumps, elite tumbling and advanced stunting. These skills require a strong upper body, core and legs, along with a high level of balance and flexibility. Cheerleading conditioning and exercises should focus on training these areas with cheerleading-specific moves.
Pushups
Lie face down with your palms flat on the ground more than shoulder-width apart. Place the balls of your feet on the ground, and push up until your arms are completely straight. Pull your abdominal muscles in toward your spine. Keeping your body completely straight, bend your arms and lower your body toward the ground. Push back up to the starting position. Lift your hips up toward the ceiling, piking your body and pushing your body weight forward with your feet as a variation to the original exercise.
V-ups
Lie on your back with your legs straight and your straightened arms extended above your head. Lift your arms and legs off the ground, until your body forms a "V" shape. Swing your arms through and alongside your legs until they are parallel to the ground. Return your arms and legs to the starting position; however, do not allow them to touch the ground. You can also do straddle-ups by splitting your legs in a straddle position and reaching between them.
Balance Training
Improve your balance by practicing several one-foot stunts on the ground. Do these balance exercises as you would tree pose in yoga. Perform a liberty, standing on one foot with your other leg bent and its foot alongside the knee of the leg you are standing on. Work on an arabesque, balancing on one leg and extending the other leg straight behind you parallel to the ground. Keep your chin and chest up. Once you have mastered these skills on the ground, try doing them on a wobble cushion or a pillow to challenge your stability.
Wall Straddle
Lie flat on your back with your rear end up against a wall and your legs straightened along the wall with your feet pointing to the ceiling. Keep your back flat against the ground with your abdominal muscles pulled in toward your spine. Straddle your legs open, allowing your feet to sink toward the ground. Keep your legs straight and your toes pointed. Your knees should point toward your head. Hold this position for three to five minutes.
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