Cheerleaders are known for their pep and physical fitness. In addition to eating a healthy, well-balanced diet, cheerleaders need to stay physically fit. Strength, endurance and flexibility all are aspects of a successful cheerleader. Set a workout schedule that includes cardio and strength training workouts as well as exercises that increase flexibility.
Warm Up
Before starting any workout, warm up your muscles. Spirit Cheer, one of the first companies to implement cheerleading camps and competitions, encourages cheerleaders to spend five minutes or so running in place, jumping rope, jogging on the treadmill or any other activity that helps raise your heart rate. After warming up, spend a few additional minutes stretching all major muscle groups. Use exercise equipment designated for stretching or perform static stretches, such as shoulder rolls or knee raises.
Cardio
Once you've warmed up, spend 30 minutes or so on some form of cardiovascular exercise. Examples include running on the elliptical machine, swimming, step aerobics, cardio kickboxing and dance class. To prevent overtraining, potential sprains, strains and other injuries and/or premature exhaustion, Spirit Cheer advises working out at 75 percent of your maximum heart rate. Use a heart rate monitor to keep track of your heart rate throughout your workout.
Strength Training
For cheerleaders to perform stunts such as partner lifts, pyramids and basket tosses, it is important to build strong muscles. Spend time performing strength training workouts either using exercise equipment or your own body weight. Focus on large muscle groups, such as your arms, back, legs, glutes and shoulders. Examples of bodyweight workouts include pushups, pull-ups, situps, partner leg lifts, plus squats and lunges. Perform 10 to 12 reps of each exercise, then work your way up to 75 to 100 reps.
Flexibility
To help increase your flexibility, as well as prevent injuries, enroll in a yoga or Pilates class or perform stretches at home. Cheerleaders use many major muscle groups including the hamstrings, quads, glutes, abdominals, chest, shoulders, back and pectorals. The Stretching Institute recommends incorporating three types of stretches that focuses on these major muscle groups. Start off with the elbow-rotator stretch by placing one arm behind your back. Rest the back of your hand against your back. Grab your elbow with your other arm and pull the elbow forward gently. Other stretching exercises to try include the lying knee roll-over stretch and the standing, high-leg bent knee hamstring stretch. Warm up before your workout routine as well as before performing advanced stunts. Include stretching exercises at the end of your workout routine, too.
Member Comments