College cheerleading is a physically demanding activity that requires a great deal of endurance, balance, strength and flexibility. As a result, college cheerleaders need to be in top shape. Games, competitions, tumbling, dances and stunts require dedication on the part of a college cheerleader. Whether you are hoping to make the squad or a college cheerleader returning for another season, there are numerous ways to stay in shape during the season and during the off-season.
Step 1
Get a healthy diet. Avoid weight gain and give your body all of the vital vitamins and nutrients by maintaining a diet packed with lean meats, low-fat dairy, whole grains, fruits and vegetables. Eliminate high-calorie and sugar products from your diet.
Step 2
Engage in regular cardiovascular exercise. Malone University recommends cheerleaders participate in cardio three to four times per week. Sessions should be 30 minutes long. Consider jogging, dancing, aerobics, jumping rope, cycling, swimming, running or brisk walking.
Step 3
Participate in strength training. The National Academy of Sports Medicine recommends strength training occur two to three days per week. Sessions should be 30 minutes long. Perform body weight exercises such as pushups, squats, situps and lunges. Use dumbbells or weight machines to focus on your upper and lower body as well as your core.
Step 4
Exercise any joints, muscles, bones or ligaments that are susceptible to injury, according to Malone University. For example, if you have had an ankle injury, focus on strengthening your ankle. Make circles with your ankle or write the alphabet using your ankle.
Step 5
Attend a cheerleading camp. Participating in a cheerleading camp can help you learn new techniques, moves and dances to help prepare you for try-outs.
Step 6
Attend any optional college cheerleading practices or meetings. Show you are committed to being a college cheerleader by attending all events.
Step 7
Work on your tumbling and jumps. Visit your school's gym with a few of your cheerleader friends to practice techniques and spot each other.
Tips and Warnings
- When tumbling and performing stunts, always use a spotter.
- You should always have physical clearance by a doctor before beginning training for cheerleading.
References
- Malone University; Cheerleading Workout Plan
- "National Academy of Sports Medicine: Essentials of Personal Fitness Training"; Scott Lucett; 2008
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