The jumps, tumbling and stunting involved in cheerleading require exceptional physical fitness in the areas of strength, balance and flexibility. To improve your fitness level in these areas, make conditioning a part of every cheerleading workout you do. Choose conditioning exercises that resemble cheerleading moves. If necessary adapt exercises to mimic your cheerleading skills. For example, do squats with your feet hip-width apart and toes pointing straight forward as if you were basing a stunt.
Strength Training
Step 1
Hold a weighted ball in your hands at belly button level. Keep your palms up and your elbows into your sides. Your feet should be hip-width apart with your knees slightly bent.
Step 2
Dip deeply down, without dropping your hands at all.
Step 3
Push up with your legs and then your butt. Curl your arms up at the same time, lifting them up to just under your chin. Your hands should rotate at the top of this motion so that they face each other. Pause briefly in this position.
Step 4
Dip down deeply again, pushing up with your legs and then your butt. This time, press your arms overhead, pausing in this position.
Step 5
Lower back down into a squat as you pull your hands back down to chin level and then drop them down into the starting position.
Step 6
Perform three sets of 12 repetitions.
Balance
Step 1
Stand with one foot on a balance cushion and one foot on the ground. Balance in this position.
Step 2
Lift your foot off the ground and bend your leg, placing your foot near the knee of your standing leg. Balance in this position.
Step 3
Extend your free leg up toward your head. Cup your hand and grab your heel, keeping your leg straight. Balance in this position.
Flexibility
Step 1
Lie on the ground on your back. Loop one end of a stunt strap around your foot.
Step 2
Grab the other end of the stunt strap and pull your foot up into a heel stretch position.
Step 3
Hold this position for 30 seconds. Repeat the stretch three times on each leg.
Tips and Warnings
- Use a balance cushion to practice any one-foot stunt you are trying to master. Stretch all stunting positions using the stunt strap.
- Condition safely with a partner to spot you.
Things You'll Need
- Weighted ball
- Balance cushion
- Stunt strap
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