The sport of cheerleading has evolved from simple cheers and chants aimed at motivating crowds to an athletic event. Cheerleaders perform stunts, tumbling passes, jumps and dance routines that require balance, flexibility, upper- and lower-body strength and cardiovascular endurance. To become a stronger cheerleader, you must engage in an intense, well-rounded program that involves core training and stretching, plus aerobic and muscular training to sustain performance routines at sporting events and competitions.
Step 1
Train your core muscles to improve your jumps, balance and tumbling. Do exercises that train most of your major abdominal muscles, such as V-ups. Lie on your back, raise your arms above your head and lift your torso and legs off the ground until your body is in a V shape. Swing both arms through until they are parallel to the ground, then return to starting position. Do three sets of eight to 12 repetitions each.
Step 2
Do pushups for upper-body strength. This is is helpful if you are a base, or lift your teammates into the air during cheerleading stunts. Lie face-down, palms on the floor, legs and arms straight, with your body weight on your arms and toes. Bend your arms to lower your body to the ground as low as you comfortably can, then push up to starting position. Do three sets of 12 to 15 reps each.
Step 3
Balance-train if you are a flyer, or a member of the cheerleading squad who is lifted in stunts. Try basic balance exercises like standing on one foot without wobbling. Arabesques, or standing on one leg with your torso parallel to the floor, are an intermediate balance exercise. Try "Special K" stands by standing on your right foot, lift your left foot as high as possible and hold your ankle with your left hand. Repeat on your right foot. Try holding these poses for at least 10 seconds.
Step 4
Improve your stamina by using high-intensity interval training. Sprint the straightaways and walk the turns on your school's track. Or jump rope 100 times, rest one minute, then repeat. This is one of the best methods to get your body in great aerobic condition quickly.
Step 5
Stretch out your muscles daily for optimum flexibility. This will make your jumps look better, give your more range of motion and reduce the likelihood of injury. Keep your arms limber by doing arm circles daily. Stand straight and circle your arms forward 25 times, then backward 25 times. Increase flexibility in your lower body by doing middle splits. Sit with your legs stretched out to your sides as far as they can go. Lean your torso forward as far is it can go and hold. You should feel a mild stretch in your inner thighs, hamstrings and hip flexors. Hold for 15 to 30 seconds.
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