Cheerleading stunting requires extensive flexibility. Whether you are a base who is lifting or tossing other cheerleaders into the air or the top person executing daunting feats of flexibility at the top of the stunt, daily stretching helps you perform your role better. Hold all stretches for 30 seconds and repeat stretches two to three times for maximum results. Never stretch without a thorough cardiovascular warm-up, such as jogging or marching, in place for five to 10 minutes.
Legs
The power for basing a cheerleading stunt begins in your legs, specifically your thighs. Keeping your quadriceps, on the front of your thighs, and your hamstrings, on the back of your thighs, flexible allows you to use them more effectively in stunting. Stretch your quadriceps by standing on one foot and pulling your opposite foot into your rear. Keep your knee pointing to the ground to isolate the muscles on the front of your thigh. To stretch your hamstrings, place one heel on a chair or ledge that is knee high. Keeping that leg straight, lower your chin toward your knee, stretching the back of your thigh.
Splits
Split stretches are especially vital to the top person in a stunt. Many stunting positions, such as the heel stretch, scale and scorpion, are based on a split position. The best way to master your split is to spend time holding a split position as low as you can. Spend equal time stretching your right, left and middle split. After you achieve a full split in any of these directions, start working to hyperextend your split position by splitting with one foot up on a prop such as a yoga block or step.
Core
Strong and flexible core muscles help a base hold a stunt steady and a top person hold herself steady in a stunt. Also, some top person stunting positions, such as the scale and scorpion, require significant back flexibility. A good way to stretch your core muscles is with a backbend that stretches your shoulder, abdominal, back and thigh muscles at the same time. Lie on your back with your feet on the ground close to your rear and your hands up by your ears, palms flat on the ground. Press up into a bridge position.
Shoulders
Shoulder flexibility helps a top person reach behind her and grab her foot. It also helps a base keep a stunt in the air. Use a partner shoulder stretch for a base or top person to stretch the shoulder area. Have a partner stand behind you and grab your forearms, pulling them together behind your back. If you are flexible enough for your arms to touch, have your partner lift your arms to increase the stretch to your shoulders.
References
- Varsity: Skills and Drills: Stunting Basics -- Stunt Dictionary
- Sports Injury Clinic: Standing Quadriceps Stretch
- Sports Injury Clinic: Stretching Exercises
- Sports Injury Clinic: Standing Hamstring Stretch
- Varsity: Skills and Drills -- Stunting Basics -- Secrets to Smooth Stunting
- Yoga Journal: Bridge Pose
