Cheerleading Exercises for Teens

Despite what some people might think, cheerleading is a physically demanding sport. While having fun, cheering on other sports teams, and performing competition routines, cheerleaders are working and stretching various muscle groups. To maintain strength and flexibility, and to prevent muscle strains and other injuries, cheerleaders should engage in daily training exercises.

  1. Crunches

    • Having a strong core is important for cheerleading. Stomach muscles are used in cheerleading jumps such as toe touches and pike jumps as well as in tumbling. To do proper crunches, lie on the floor with your legs bent and your chin facing the ceiling. Keeping your abdominal muscles tight, sit up slightly until your shoulder blades are slightly off the ground.

    Pushups

    • Arm strength is a key factor in stunt work and tumbling. Toned arm muscles also help you execute precise, strong motions. Basic pushups are done by raising yourself up from prone position̵2;facedown on the ground with your weight on the balls of your feet and your hands, which are roughly shoulder-width apart and about chest high̵2;by extending your arms. After raising yourself to the plank position, lower yourself back down to the ground, bringing your arms to an angle of about 90 degrees, before repeating.

    Squat Jumps

    • Squat jumps are a great exercise for increasing leg strength. Start by standing with your feet shoulder-width apart, and bend your knees until you are in a sitting or squatting position. Hold the squat for a moment, then spring up, jumping as high as you can. Land with your knees slightly bent to prevent injury from impact.

    Leg Lifts

    • Leg lifts can be done in a number of ways. To do standing leg lifts, hold onto a wall or chair for support. Keeping your leg straight and your toes pointed, lift one leg off the ground and bring it back down in a controlled motion. Standing leg lifts can be done to the front, side, or back. Another type of leg lift is the sitting leg lift. Sitting on the floor in a straddle position, lean back slightly and put your hands on the floor in front of you for balance. Lift both legs off the ground at the same time as high as you can. Raise and lower both legs simultaneously without letting them touch the floor.

    High Kicks

    • Leg kicks help with flexibility and assist in getting clean, fast jumps. Start by standing with your feet together and your arms raised in a high "V" shape. Keeping your upper body in this position, kick one leg up to reach the corresponding arm̵2;for example, kicking your right leg up to your right arm. Repeat this motion at least 10 times with each leg.

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