There's more to successful cheerleading than pom-poms and a pretty smile. Cheerleaders need to be fit, flexible and strong to execute stunts, support teammates and tumble. Don't spend all your practice time rehearsing cheers. Hit the gym for stretching, weightlifting and balance exercises to keep your squad in top shape.
Stretch
Those toe-touches won't happen if you don't loosen up your legs and arms. After a gentle, five-minute warm-up, start your stretching regimen with a rotator stretch: Bend your right arm, place your right hand behind your back and use your left hand to pull your right elbow forward. This helps loosen your rotator cuff and prevent tumbling injuries. Next, stretch your torso. Lie on your back, bend your knees and keep your torso flat while you rotate your knees from one side to the other. You will feel your hips and back stretch, which can help you avoid muscle strain during rapid dance movements. Finish with lower-body stretches, such as a hamstring stretch: Bend your knee and place your foot on a table or bench. Place your hands on the knee and press forward with your whole body to stretch the back of the thigh. This stretch aids flexibility and strength in your jumps.
Lift Weights
It's common for teens, especially females, to avoid lifting weights because they're afraid of bulking up. However, cheerleaders need strong arms and legs for stunts. Stick to moderate amounts of weight and a high number of repetitions to tone your muscles without bulk. Leg raises, arm curls and bench presses are all ways you can build muscle and strength. Focus on total-body conditioning for best results. Don't neglect your abdominal muscles, which aid significantly in tumbling, or your pectoral muscles, which will help you lift your teammates with ease.
Sweat
Strength training alone won't help you torch fat and tone your muscles. Add 30 minutes of cardio to your routine every day to get into your best cheerleading shape. Running, swimming and high-intensity dancing can all help you get fit fast. Cardio also releases oxytocin, a feel-good chemical released by the brain that can help keep a bright, spirited smile on your face during performances. It can also build your endurance, which will come in handy for competitions and dance routines.
Rehearse
Don't wait for scheduled practices to get your practice in. When you learn a new cheer, practice on your own in front of a mirror to check your form. Read the words to the cheer during downtime to cement them in your memory. When preparing for a competition or dance routine, go through the movements at least once per day, with and without music.
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