3/17/2023 0 Comments Tuck jumps and hamstring strenght![]() In addition to cardio workouts, training to get yourself in shape for cheerleading should include strength, balance and flexibility components as well. General cardiovascular workouts, such as running, biking or in-line skating, should lay the foundation for your training program. The jumps, tumbling and stunting of cheerleading require a high level of fitness. Include stretching exercises at the end of your workout routine, too.Įxercises to Get in Shape for Cheerleading Warm up before your workout routine as well as before performing advanced stunts. Other stretching exercises to try include the lying knee roll-over stretch and the standing, high-leg bent knee hamstring stretch. Grab your elbow with your other arm and pull the elbow forward gently. Rest the back of your hand against your back. Start off with the elbow-rotator stretch by placing one arm behind your back. The Stretching Institute recommends incorporating three types of stretches that focuses on these major muscle groups. Cheerleaders use many major muscle groups including the hamstrings, quads, glutes, abdominals, chest, shoulders, back and pectorals. To help increase your flexibility, as well as prevent injuries, enroll in a yoga or Pilates class or perform stretches at home. Perform 10 to 12 reps of each exercise, then work your way up to 75 to 100 reps. Examples of bodyweight workouts include pushups, pull-ups, situps, partner leg lifts, plus squats and lunges. Focus on large muscle groups, such as your arms, back, legs, glutes and shoulders. Spend time performing strength training workouts either using exercise equipment or your own body weight. Use a heart rate monitor to keep track of your heart rate throughout your workout.įor cheerleaders to perform stunts such as partner lifts, pyramids and basket tosses, it is important to build strong muscles. To prevent overtraining, potential sprains, strains and other injuries and/or premature exhaustion, Spirit Cheer advises working out at 75 percent of your maximum heart rate. Examples include running on the elliptical machine, swimming, step aerobics, cardio kickboxing and dance class. Once you've warmed up, spend 30 minutes or so on some form of cardiovascular exercise. Use exercise equipment designated for stretching or perform static stretches, such as shoulder rolls or knee raises. After warming up, spend a few additional minutes stretching all major muscle groups. Spirit Cheer, one of the first companies to implement cheerleading camps and competitions, encourages cheerleaders to spend five minutes or so running in place, jumping rope, jogging on the treadmill or any other activity that helps raise your heart rate. Set a workout schedule that includes cardio and strength training workouts as well as exercises that increase flexibility.īefore starting any workout, warm up your muscles. Strength, endurance and flexibility all are aspects of a successful cheerleader. ![]() In addition to eating a healthy, well-balanced diet, cheerleaders need to stay physically fit. #Ways to Jump Higher for Cheerleading JumpsĬheerleaders are known for their pep and physical fitness.#Exercises to Get in Shape for Cheerleading.There are many resources for Cheer Conditioning, here are some good ones!
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