Cheerleading Coaching Center

The Ultimate Resource for Cheerleading Coaches

You are here: Home / Archives for Cheerleading Exercises

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

By

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 5lb or 8lb 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. 

For more exercises to improve your cheerleading skills, click CHEERLEADING EXERCISES HERE.

Enjoy!

Core Exercises for Cheerleaders

By

Having a strong core is essential to mastering your tumbling, jump and stunting skills. Here are various exercises you can do to help strengthen your core:

Side Plank

The side plank can be done in 2 positions: Beginner (with 1 leg bent) and Intermediate (both legs straight)

Execution:

  • (1) Start laying on your side and put your weight on that elbow and forearm.
  • Place your other hand on your hip.
  • Bend your bottom leg while fully extending your other.
  • (2) Lift your hips off the ground. The weight should be in the forearm and elbow.
  • The bent leg should not be supporting the bulk of the weight. The bent leg is for stabilization.
  • ( 3 – 4 ) The intermediate version of this exercise is with both legs extended.

Frequency:

  • Hold for 10 seconds and repeat on the other side.

Tips:

  • Keep your back and legs straight.
  • Remember, this is about using your core to hold you up so squeeze your core to maintain the position.
  • Do not let your side drop, you should be in a straight line during the entire exercise.

Side Plank Variation

This plank variation can also be done for beginners and intermediate athletes:

Execution:

  • (1 – 2 ) Begin by laying on your side with one leg bent and the other straight. Lift up into the side plank and extend your upper arm.
  • ( 3 – 4 ) For the intermediate position, extend both legs straight and extend both arms.

Frequency:

  • Hold for 10 seconds and repeat the position on the other side.

Tips:

  • Keep your back and legs straight.
  • Remember, this is about using your core to hold you up so squeeze your core to maintain the position.
  • Do not let your side drop, you should be in a straight line during the entire exercise.

Side Plank “V” Variation

This is an intermediate exercise.

Execution:

  • Begin in a side plank position. Remember to bear weight on your elbow and forearm.
  • Keep both legs straight and use your core to stabilize yourself.
  • Once you are stabilized extend your top arm into the air.
  • At the same time lift your left leg into the air. Remember to keep your knee facing the front and point your toe.

Frequency:

  • Hold for 10 seconds and repeat the exercise on your other side.
  • As core strength increases you may hold for 30-60 seconds.

Tips:

  • Keep your back, legs and arm straight.
  • Do not let your side drop, you should be in a straight line during the entire exercise.

For more cheerleading exercises and stretching routines;

MEMBERS Click HERE or

Join the Cheerleading Coaching Center HERE TODAY!

Basic Core Exercises for Cheerleaders to Improve Your Cheerleading Jumps

By

Here is another great exercise 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:

MEMBERS click HERE

or JOIN the Cheerleading Coaching Center HERE