Cheerleading Info Center

Cheerleading Fitness - Cheerleading Conditioning to Improve Your Upper Body to Improve Your Cheerleading Stunts

Upper body exercises are a great way to improve your cheerleading stunts.  The Clean and Press is a great exercise to start with for your biceps and your shoulders!  Here are all of the details:

• Start with light weights ( 2 lbs or 3 lbs ) and work up to heavier weights like 5 lb or 8 lb hand weights.
• Begin with 8 reps and work up to 2 to 3 sets of 8 reps.
• 1.  The exercise starts with your arms in a "low touchdown" with your palms facing forward.
• 2.  The next motion is a bicep curl with the weights in front of your shoulders.
• 3.  Press the weights over your head to a "high touchdown" while turning your palms forward.
• 4.  To finish 1 rep, bring your arms back down where the weights are in front of your shoulders.

Remember, this exercise is a perfect one while your watch TV as you can do it standing or sitting on the couch. 

Enjoy!

 

Core Exercises for Cheerleaders That Will Improve Your Cheerleading Skills

Here is another great exercise for cheerleaders that will strengthen your core - PLANKS!

This basic plank position is the perfect position to start with.  It is a great exercise to squeeze in 3 sets in the morning, while you are watching TV or just before you go to bed.  Here are some tips to remember:

• 1 set is 8 counts
• Make sure you have your body in a straight line.
• To start, keep your knees on the ground and then work up to straight leg planks.

For more exercises to help with ALL of your cheerleading skills, click on CHEERLEADING EXERCISES on the Cheerleading Coaching Center. :-)

 

Cheerleading Fitness - How to Strengthen Your Core

Here is a super SIMPLE exercise that will improve your core ( your stomach and back muscles ) to help improve all of your cheer skills:

Leg crosses are a great exercise that will strengthen your core.  And yes, this one is an easy exercise to fit into your day as you can do this while you watch TV.  Here are all of the details:

• Lay on your back propped up on your elbows.
• Bring your legs out in front of you into a pike position and lift them off the ground.
• Now begin to switch your legs by bringing one over the other and point your toes.
• Try to do 1 set of 8 switches and work your way up to 3 sets of 8.

Here's to your strong core :-)

 

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Leg Exercises for Cheerleaders - Cheerleading Fitness

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Stretching Tips for Cheerleaders

Once your muscles are warm, then you can begin stretching.  Below are some stretches that will really help your flexibility and make you a better cheerleader!  But first, remember these important points about stretching:

Tips:

• Always warm up first.
• Stretch BEFORE your full practice.  A good warm up will make all the difference in your performance.
• Stretching AFTER your practice is extremely important too.  Hold your stretches LONGER druing your cool down as this is the time you gain flexibility in your msucles.
• Stretch to the point of mild discomfort, not pain.
• Hold each stretch for 15 to 20 seconds.
• Repeat each stretch 2 to 5 times, trying to stretch a little further each time.
• Do not bounce while you are stretching.

For more details, click on Cheerleading Stretching Tips.

Stunting Tips for Cheerleading Bases

Are you a base on your cheerleading team and would like some tips and exercises to help you perfect your spot?  Click on TIPS FOR CHEERLEADING BASES to get tons of details and a short video with some exercises you can do today! Enjoy :-)

 

Inner Thigh Exercise for Cheerleaders

Are you ready to strengthen your inner thighs?  This is a great exercise as it is SIMPLE and you can always fit it in while you are watching TV ( no excuses)!  Here are all of the details:

• Lay on your side with your top leg over your bottom leg.
• Lift your bottom leg using your inner thigh
• Start out with 1 set of 8 and work up to 3 sets of eight.
• To mix things up, you can also change the tempo of your leg lift.  For example, start out with quick lifts then slow it down with 2 counts up and 2 counts down.
• Once you are finished with 1 leg it's time to switch to the other.

Enjoy your strong, beautiful legs! :-)

 

How to Stretch and do Yoga for Cheerleaders

Yoga is a wonderful exercise for EVERYONE including cheerleaders.  No matter what your age or exercise skill level, Yoga can benefit you.  Yoga will help you:

• Breathe Properly as you focus on your breathing.
• Improve your Focus as you concentrate on your muscles, how your body feels, and your breathing.
• Reduce Stress Levels as your learn to slow down and "be in the moment".  When you do Yoga, you should focus on your body and your breathing, not what happened during the day or what you have to do later.
• Strengthen your Muscles as many Yoga poses tone your muscles as well as stretch them.

Why should cheerleaders do Yoga?

Yoga will help you with your studies as well as your cheerleading skills.   Yoga will teach you to improve your focus to help you concentrate on your homework.  In addition,  it will help increase your flexibility, improve your balance and condition your muscles, which every cheerleader needs!   Here are some things to remember:

Yoga Tips:

• Wear something that is comfortable for you to stretch in and do not wear any shoes.
• Focus on what you are stretching and do not stretch if you feel pain.  Let your body stretch at it's own pace.
• Think about your breath.  Most people never really pay attention to their breathing, which is one of the most important activities we do. 
• Do Yoga for you.  Do not compare your yoga skills to anyone else.  Everyone is different and just do what you can.  You will get better with practice.
• Listen to your body.  Do not stretch beyond what your body can do.

When should you do Yoga?

Yoga can be done any time of day.  Many people like to do a 10 minute routine first thing in the morning to get their body ready for the day.  Try it, and see if it helps you focus during your day.

For more Tips, click on YOGA FOR CHEERLEADERS and Enjoy!

Improve Your Cheerleading Balance with the Yoga Tree Pose

This beautiful yoga pose - the Tree Pose, is the perfect stress reliever and improves balance as well as leg strength!  Here are a few tips to remember:  

• There are several levels of the Tree Pose.  The beginner should keep their bent leg foot on their ankle.  The intermediate student should try the pose with their foot on the calf.  The advanced yoga student can do this pose with their foot on the knee, inner thigh or cross the foot on top of the thigh.
•  Start with your feet apart.
• Lift your leg to your level.
• Squeeze your butt and legs to maintain your balance. 
• You can keep your arms in "prayer" position, extend them over your head or bring them out in a "T" position with finger spread as seen is pose #4.

For more yoga poses for cheerleaders, check out the CIC Yoga Section HERE.

 

Exercises for Cheerleaders - Balancing Exercises for Flyers

Cheerleading Fitness - Exercises for Gorgeous Shoulders

Do you want to improve your tumbling and stunting skills?  Check out this easy shoulder sequence that will help you strengthen your shoulders.  Here are some tips to remember:

• Start with light hand weights and work up to 5 lbs in each hand.
• Start with just a few reps and work up to 2 or 3 sets of 8 reps.
• Don't think you have time to train?  Remember that while you are watching TV is the perfect time to fit in some exercise!  No excuses here :-)