Cheerleading requires a high level of physical fitness. In order to do the jumps, tumbling and stunting required, cheerleaders must train to develop their strength, flexibility and balance. A circuit training program is a perfect idea for training an entire squad, as you can use equipment without having to purchase a piece for each cheerleader. Design a circuit that incorporates all of the fitness elements your squad needs and then use this circuit workout at each practice.
Step 1
Determine how many stations you need for your circuit. Plan one station per cheerleader on your squad to keep all cheerleaders busy throughout the workout.
Step 2
Choose exercises to train for each category of cheerleading. Include strength training for stunting, plyometrics for jumping, balance training for stunting and flexibility exercises for all areas.
Step 3
Stagger higher- and lower-intensity exercise stations in order to work a recovery period into the workout. For example, position the jump drill station before balancing on a wobble cushion.
Step 4
Write the names for each exercise station on a large sheet of paper in marker. Following the plan you devised for the order, tape the signs to the walls throughout your practice area, creating your circuit.
Step 5
Explain each exercise in the circuit to your squad. Make sure to answer any questions.
Step 6
Send one cheerleader to each station. Instruct them to begin on your mark. Call start and time them. Have them spend one to two minutes at each station.
Step 7
Allow 30 seconds for cheerleaders to rotate between stations. Cycle through the entire circuit one to three times.
Tips and Warnings
- Every few weeks, change one of the exercise stations to challenge your cheerleaders' muscles.
- Be careful not to plan exercises that require the cheerleaders to lie down immediately after very high-intensity exercises.
Things You'll Need
- Paper
- Marker
Member Comments