To perform at the top level of cheerleading, you need to be extremely flexible. Cheerleading jumps require leg flexibility; tumbling calls upon a flexible back and shoulder area; and stunting incorporates flexibility from your legs, back, shoulders and arms. Developing flexibility at the beginning of your cheerleading career will give you a strong foundation to build on as you progress. However, at any stage of the game, flexibility training improves your cheerleading performance.
Step 1
Stretch daily to increase your flexibility. If your cheerleading practice includes stretching, count that as your stretching for the day. On days that you do not have practice, complete a full stretching routine.
Step 2
Warm up thoroughly before you stretch. Stretching cold muscles may lead to injury. Complete a thorough warmup that includes five to 10 minutes of cardiovascular exercise and a full-body dynamic stretching routine made up of stretching movements designed to warm up your muscles. For example, perform leg swings, knee lifts and torso twists.
Step 3
Reach into your stretching position, holding at the point where you feel a gentle pull in your muscles. Do not stretch so far that you feel pain. For example, when reaching for your toes to stretch your hamstrings, do not force yourself to touch your toes. Walk your hands down your legs until you feel stretching in your hamstrings on the back of your thighs. Stretching should be relaxing.
Step 4
Hold all stretch positions for 30 seconds. Repeat each stretch three times. If you are performing a stretch on one side of your body, make sure to do the other side before counting that repetition. Do not rush through your stretching routine.
Tips and Warnings
- Breathe deeply while you stretch to relieve tension and reduce stress.
- Never bounce when stretching to improve your flexibility.
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