The elite, athletic maneuvers performed by college cheerleaders require a significant degree of physical fitness. College cheerleaders incorporate cheers, dances, jumps, tumbling and stunting into an action-packed performance at games and competitions. To ready your body for the exertion level required in college cheerleading, you need consistent and challenging training that includes all aspects of physical fitness.
Endurance Exercises
To be able to loudly shout words while performing intricate moves and difficult skills, college cheerleaders need a strong heart and respiratory system. This comes from building cardiovascular endurance. As an elite athlete, you should choose aerobic activities that are high intensity, such as running or rollerblading. Get at least 30 minutes of cardiovascular exercises on non-practice or performance days. On game or practice days, tailor your endurance training times to the difficulty level of your cheerleading workout that day, lessening your amounts after a strenuous practice or long game.
Strength Training
The jumps, tumbling and gymnastics you will be executing as a college cheerleader require a significant amount of strength. Using free weights or doing bodyweight exercises will build the strength you need. When strength training with free weights, use a spotter. Use enough weight so that by the end of each set you can hardly complete another repetition. Body weight exercises, such as pushups, squats and lunges, can substitute for free weights when you cannot get to the gym; however, add resistance from weights at least twice per week. Perform bodyweight exercises with perfect form and use a slow pace to gain the best strength benefits.
Stretching
In spite of the fact that stretching can improve performance and prevent injury, many athletes overlook it, treating stretching as an insignificant part of their training. Cheerleaders cannot afford to do this. The jumps and stunting positions executed in college cheerleading require an extensive amount of flexibility. Stretch daily to attain the necessary level of flexibility. Split stretches and back bend stretches are especially important for your cheerleading training. Stretch at the end of your workout when your muscles are thoroughly warmed up. Hold each stretch for 30 seconds, and repeat stretches two to three times.
Balance Training
A final component of college cheerleading training is balance training. Taking time to teach your muscles to work with the other muscles of your body is important even if you are not the top person in a stunt. Good balance will help you base stunts and help you tumble as well. Incorporate balance poses into your training program. Execute one-foot stunting positions such as the liberty and the heel stretch while on the ground. Hold the positions with perfect form, memorizing the way it feels to balance your body on steady ground. Then execute these same positions on a wobble cushion that will challenge your stability and force you to balance even more. Incorporate balance training in every cheerleading workout you do.
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