2 Week Cheerleading Workout Plan

In order to prepare your body for the rigors of cheerleading, you need endurance, strength, flexibility and balance training. When possible, choose cheerleading-inspired exercises because they train you in the same ways you will perform in cheerleading. A progressive plan that increases in difficulty over a two-week period is an effective way to make the gains you need.

Endurance

As a cheerleader, you need endurance to perform the cheers, dances, tumbling, jumps and stunts required. Aerobic activity that gets your heart pumping and your lungs working harder is what you need to build endurance. Do at least three sessions of aerobic activity each week during your program. If you wish, you can do aerobic activity at every workout. For a cheerleading-inspired endurance activity, consider performing your cheers and dances in quick succession, similar to an aerobic dance routine. Do not take breaks in between the cheers or dances. Perform each element multiple times if necessary in order to fill up the allotted time. The first week aim for at least 30 minutes of aerobic activity. In week two, increase your endurance section by at least 10 minutes.

Strength

Raw strength is needed to get your body off the ground in complex jumps and difficult tumbling skills. Lifting another cheerleader off the ground is no easy feat. Include a strength training component at least three times per week in your two-week workout. Take one day off in between to allow your muscles to recover. Exercises that use your own body weight for resistance are the easiest to incorporate because they do not require any equipment and can be done anywhere. Consider squats and lunges for your legs, pushups for your chest and arms and crunches to build a strong core. A great core-training exercise that mimics the motions of a jump is the V-up or jackknife situp. Start on your back with your legs straight and your arms extended overhead. Lift your arms and legs off the ground at the same time, bringing your body to a V position with only your rear in contact with the ground. Lower back down to the starting position, but do not let your arms or legs touch the ground in between repetitions. Perform V-ups in sets of 10. By the second week, do three to five sets of 10.

Flexibility

Cheerleaders need to be extremely flexible. The straddle position of a toe touch jump and the arched position of a scorpion stunting position call for pliable muscles and a wide range of motion in your joints. Stretch every day during your two-week program. Warm up your muscles prior to stretching, and hold all stretching positions for 30 seconds. Include split, straddle and bridge stretching positions. Improving flexibility takes time. Do not expect miracles by the end of two weeks. Flexibility training is something that you will need to continue long after your two-week workout program has ended.

Balance

Good balance will help you steady yourself in a stunting position, provide a strong foundation for the stunt and land securely after tumbling and jumps. Train for balance at every single workout you do by executing stunting positions on the ground. For example, stand with your feet about hip-width apart and your arms in a high V position overhead. Practice proper alignment by pulling your abs in toward your spine and relaxing your shoulder blades. Perform one-foot positions, like a liberty and heel stretch as well. During week one, execute your positions on solid ground. By the second week of your program, attempt these positions on something that will challenge your stability. If you have access to a wobble-cushion, which resembles a flattened stability ball, perform your stunting positions on it. Otherwise, simply balance on a pillow or a couch cushion.