Cheerleading requires a combination of explosiveness, coordination, agility, flexibility, strength and endurance. Routines that consist of jumping, cart wheels, tumbling and stunts can last up to five minutes. Those who participate in the activity must participate in other training activities besides just cheerleading practice if they're going to excel. A comprehensive cheerleading training plan features strength-training, plyometrics, flexibility work and cardiovascular development.
Strength-training
Malone College Cheerleading recommends lifting weights year round, at three days per week, on nonconsecutive days, to develop muscular strength and endurance. Complete each exercise at a volume of three sets of 10 repetitions. According to Oak Harbor Cheerleading, quality exercises for developing the muscles involved in cheerleading include walking lunges, squats, wall sits, calf raises, pushups, overhead press, dips, upright rows, crunches, bicep curls, arm circles and more advanced exercises such as handstand pushups. The exercises should not be done on machines, but should instead use your own body weight as resistance, which is the type of stress your muscles will have to overcome during cheerleading.
Plyometrics
Plyometrics involve more explosive movements, which mimic the type of movements a cheerleader will be required to complete during routines. Plyometric training is effective at developing your leg power, which in turn increases your vertical leap. These types of activities should be done during the pre-season, with about eight weeks to go until the competitive season. Perform plyometrics two days per week, ideally immediately after your first and third strength-training workout of the week. Quality exercises include squat jumps, box squats and cone hops.
Cardiovascular Exercise
To develop your cardiovascular endurance, Malone College Cheerleading recommends completing aerobic exercise three days per week. Quality activities include jogging and jumping rope, which are more ideal than biking or swimming because they require you to remain on your feet just like during cheerleading. Exercise for 30 minutes per workout session.
Flexibility
Perform a short flexibility session immediately following each of your cardiovascular sessions and cheerleading workouts. To improve your flexibility, stretch most days of the week. Stretching after workouts is preferred because your muscles are warm, which allows you to stretch slightly farther. According to AES Cougar Cheerleading, quality stretches include hamstring stretch, calf stretch and butterfly stretch. Perform each stretch for three sets of 30 to 60 seconds each.
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