Some of you may think, why do they need to work out so much?! Isn't cheerleading itself a workout? To answer that, yes cheerleading is a major workout itself. But it is key and important to workout at other times other than just during games, competitions and practice.
There are 4 main points that we want to reach while exercising in order to train for this sport:
1. Conditioning
2. Strength
3. Flexibility
4. Joint Range of Motion
While keeping those 5 achievement points in mind you can start your workout.
Everyday before beginning you NEED to stretch and warm your muscles. Failure to do this can result in huge unwanted injuries.
EVERYDAY WARM-UP & STRETCHING EXERCISES:
1. Start with a light jog, no more than a mile.
2. Try to stretch every part of your body. There are many ways in which you can do this, but I have found a good routine stretch and workout routines mentioned below from: http://www.oakharborcheer.com/Workout.html
While doing this stretches, hold each position for 30 counts and repeat on each side (if possible)
Sitting on the Floor:
* Legs together straight out in front and lean forward and pull toes toward body: calves, upper back of the legs, gluts and lower back. (gastrocnemius, hamstrings, gluteus maximus and erector spinae)
* Straddle legs and lean to one side, point toes, arm overhead. Reverse. Center. Stretches inside thighs, lower back, and front of lower legs. (abductor magnus, latissimus dorsi, anterior tibialis)
* Lay on back, bend knees into chest. Stretches all the back muscles.lay on back, bend one knee into chest them open leg out with knee bent. Reverse. (Hip Flexor)
* Diamond stretch (soles of the feet together). Stretches inside thighs and back.
* Beauty Queen Stretch: Bend one knee and cross over other leg that is extended straight out on the floor. Rotate trunk to opposite side , i.e. if right leg is crossed over left leg, rotate your trunk to right). Reverse. Stretches waistline (obliques)
* Clasp hands together in front of body and pull forward. Stretches arms and shoulders.Repeat with arms overhead, then lean to one side and reverse. Repeat with arms clasp behind back. Stretches chest.
* One had grabs the other and pulls hand back, then push hand down. Reverse hands. Stretches wrists
Standing:
* Lift leg back and grab foot. Keep knee bent beside other leg. Reverse. Stretches quadriceps.
* Tilt head toward shoulder. Reverse. Stretches neck.
MONDAY, WEDNESDAY, FRIDAY WORKOUT ROUTINES:
Since cheerleading is a physically demanding sport we really want to workout most of our muscles using weight training. Working out an equal amount on your upper body, core and legs. Depending on your physical state, determine how many reps you want to do and increase daily. Bases and back spots really need to work on all parts of their body, they are the support for the whole stunt. It is really important to be able to use their bodies to protect the lives of others. As for flyers, it is important for them to work most muscles as well, but more importantly to work out their core and abdominals. The core muscles are a flyer's support for their performance. Without a strong core, not only do they endanger themselves, but they also endanger lives of others on the ground supporting them. Remember to ALWAYS stretch first!!!!
Legs-Strength
Use your body weight to work your legs.
* Standing squats: feet apart and toes pointing forward (no turn-out second position plies). Keep your back straight, abdomen in tight, knees over your toes. Do not squad any lower then 90 degree angle.
* Double lunges. Right leg steps forward and bend both knees. Reverse with left leg forward. Alignment is very important on this one!
* Sit on floor, straddle leg lifts. Do right, then left, then both together.
* Repeating tuck jumps . Concentrate on height and landing on the ball of the foot then heel down. This will help them to understand how to land their cheer jumps preventing the flat-footed, loud clunk-type landing.
* Partner straddle jumps: 2 people face each other and grabs each other's arms. One turns palms up as the other turns palms down. One partner supports part of the body weight as the other straddle jumps concentrating on height, pointed toes, and repetition. Change jump person.
Abdominals
* Crunches
* V sit-ups
Arms, shoulders, back and chest
* Push -ups. You can vary this from girls' push-ups to boys' push-ups to elevating your feet.
* Dumbbell curls: Keep elbows tucked into waist, palms are facing out. Curl weights up towards body, i.e. biceps curl. Return to starting position and repeat. (BICEPS)
* Kickbacks: Put one knee on bench, other foot on the floor. Take weight into one hand . Support your body with other hand on the bench. Bend at waist until your upper torso is horizontal. Lift your upper arm to your side and pull it close to your body. Bend your elbow into a right angle. Straighten your arm behind your torso. Only forearm moves. Return to starting position and repeat. Reverse arms. (TRICEPS)
* Prone Dumbbell Flys: Place bench on a 12" box. Make it stable. Lie on the bench face forward. Bring your hands together with palms facing each other and elbow bent. Raise weights with elbows slightly bent. Contract your shoulder blades. Return to starting position and repeat. (BACK)
Wrists
* Curls: Lay arm and elbow on a table with wrist hanging ever the edge, palm facing up. With light weights curl wrist. Return to starting position and repeat. Change hands.
* Extended: Assume same position as above except palm is facing down. This time start with wrist bent and extend downward. Return to starting position and repeat. Change hands.
TUESDAY & THURSDAY
In-between weight training days you still want to keep your body active but do workouts that aren't as strenuous and demanding.
To fulfill this wanting, aerobics, light jogging and tough dance routines are perfect for this. Practicing dance routines with fellow team mates over and over again keeps your heart pumping and working. Aerobics and jogging do so to while working muscles in your legs and for aerobics in your arms. But just remember you still MUST stretch before going on with this workouts.
No comments:
Post a Comment