Cheerleading involves a high-level of athletic ability. Members of your squad must be flexible, strong, and have great balance in order to stunt, tumble, jump, cheer and dance the way they need to. Exercise plans will help get your squad in shape. Incorporate certain skills into every cheerleading practice and your squad will start to excel like never before.
Dynamic Stretching
Dynamic stretching is simply stretching that involves movement. Arm swings, side bends, trunk rotations and rotating toe touches are examples of dynamic stretches. Include dynamic stretching in your warmup routine and go through the routine before every practice, game and competition. After a thorough aerobic warmup, such as running for at least 10 minutes, take your squad through a dynamic stretching routine that consists of motions they will need in practice. Tailor the stretches to cheerleading by including walking heel stretches and walking bridges and cover all of the major muscle groups of the body.
Static Stretching
Static stretches are stationery stretches that improve flexibility and can help prevent injury. All static stretches are held for a period of time; there is no bouncing in static stretching. Good static stretches for cheerleading include splits, straddle stretches, back bends and hamstring stretches. Do static stretches at the end of practice and after a game, when your muscles will be the most supple. Hold each static stretch for 30 to 60 seconds and repeat each stretch two to three times per side.
Strength Training
Building strength as a part of cheerleading practice can be challenging. Working out in a weight room during every practice is not always practical. Instead, incorporate bodyweight exercises that require no equipment. Alternate situps with pushups, for example. Perform a core exercise such as V-ups, which are situps to a V position, or straddle-ups, which are situps in a straddle position. Switch to regular pushups or pike position pushups to train the core and upper body. Perform these exercises in sets of 10, quickly alternating between core and upper-body training for maximum gains.
Balance Training
Bases and flyers alike need balance training. A good way to train for balance is by performing positions held in stunts on the ground. For a beginner squad, start with two-foot balances, such as an extension position with feet wide apart, and a cupie position, with feet together. More advanced squads should do all one-foot poses on the ground, similar to performing tree pose from yoga. Do a liberty, with your free leg bent so the thigh is parallel to the ground and your foot resting on your knee. Try an arabesque, with your free leg extended straight out behind you at hip height or higher, keeping your chest up. Elite cheerleaders can practice balance moves on a pillow to further challenge their stability.
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