When performing stunts, cheerleaders lift or toss another cheerleader into the air. The person being lifted is the flyer. Many mistakenly assume that the flyer's role is passive. She simply gets lifted and tossed around. In reality, the role of flyer is very active and requires a great deal of strength, balance and flexibility. Conditioning exercises can help a flyer gain the skills she needs.
Wall Straddle
A wall straddle is a great way to improve flexibility for toe touch basket tosses and other straddled stunt positions. Lie on the ground with your rear end up against a wall and your legs stretched up along the wall. Keep you abs pulled into your spine and your back flat against the ground. Rest your hands on the ground or on your stomach. Open your legs and allow your feet to sink toward the ground. Let gravity stretch your legs apart widening your straddle. Hold this position for 30 seconds. Repeat three times.
Heel Stretch
In order to hit a heel stretch in the air, you must master the position on the ground first. Lying flat on your back is a great way to work on heel stretch flexibility. Stretch your legs out straight and pull you abdominal muscles in before executing a heel stretch position. Lift one straight leg up toward your head. Cup your hand and place your heel in it, keeping your leg straight. Lift your free arm into a high-V motion. Pull your stretched leg closer to your head. Hold this position for 30 seconds. Repeat with the other leg. Do three repetitions on each leg.
Stunt Strap
A stunt strap, a nylon strap with loops on each end, is a great way to master the flexibility needed in the various stunting positions. Place one loop around your foot and grab the other loop with your hand. Pull on the strap to get your foot into the stunting position. For example if you are working to get your scorpion but are still unable to grab your foot with your hand, use a stunt strap. Lift your foot off the ground and loop the strap around it. Reach your opposite arm up over your head and back, use your same arm to pass the loop to your opposite hand. Pull your foot up behind you and toward your head as you lean forward slightly. Roll the excess strap around your opposite hand moving your hand closer to your foot.
Wobble Cushion
A wobble cushion looks like a stability ball that has been flattened into a disc shape. By standing on it, you can improve your balance. Execute all of your one-foot stunting poses --- liberty, heel stretch, arabesque, scale, scorpion and bow-and-arrow --- on the wobble cushion. It will challenge your balance by making you wobble slightly. Learning to adjust your center to the motion of the cushion will help you learn to balance better when executing these positions on top of a stunt. Master one-foot positions on the ground before attempting them on a wobble cushion.
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