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Core Exercises for Cheerleaders

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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;

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Expert Cheerleading Stunting Safety Tips

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Cheerleading Stunt Safety Tips:

  • Perfection before progressions!!! Make sure ALL of your stunt group members are READY to try a new stunt before you attempt it.
  • Use HANDS ON SPOTTING for all stunts to help minimize falls and injuries.
  • Look at the area where you are stunting and make sure you have plenty of room and proper safety mats. Also, if you are outside, check to see if there are any rocks, sticks or uneven ground that my through your group off.
  • Only stunt when every member of your team has the proper attire on! That means everyone must have athletic shoes and proper clothing with no jewelry, and hair pulled back.  Please note, do not wear shorts with pockets as they can catch your flyer’s feet on the way down and make them fall.

For more cheerleading safety tips, click CHEERLEADING SAFETY TIP

Basic Core Exercises for Cheerleaders to Improve Your Cheerleading Jumps

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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:

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Cheerleading Tryouts – How to Choose Your Tryout Dates

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If you are just getting started to plan your cheerleading tryouts, there are 4 dates that you need to consider and here are some tips to help you select the perfect times:

1.  General Information Meeting:  When are you going to have the first general information meeting for your potential cheerleaders to get all of the information about tryouts.  This date should be about 6 to 8 weeks before tryouts.

2.  Parent Meeting:  The next date you need to plan is the Parent Meeting so you can get all of the appropriate forms and waivers from your parents.  This meeting should be done BEFORE the tryout clinic.

3.  Tryout Clinic:  Your Tryout Clinic should be around 2 weeks before tryouts and last approximately 3 to 4 days.

4.  Your actual Tryouts:  For this day, try to avoid holidays and exam weeks.  Also consider upcoming sports, like basketball, if they are going to be using the gym that day.

For tips about choosing your dates and EVERYTHING you need to know about Cheerleading Tryouts:

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Tryouts – How to Choose You Facilities

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When getting ready for tryouts, you need to choose several facilities, yes we said several, for your entire tryout process.  Here are the locations you should be thinking about:

  1.  A place for your first information meeting with any prospective cheerleaders.
  2.  A place in the evening for your parent meeting.
  3.  Your Clinic facility should have PLENTY of room INSIDE where the cheerleaders can split into groups, practice stunts as well as tumbling.  For this space you will need mats, audio equipment as well as shelter from the weather.
  4.  Your tryout location should ABSOLUTELY be INSIDE to accommodate any types of weather.  Also you will need audio equipment and mats.   For the practice / warm up area, you should have plenty of space where the athletes can check in, split into tryout groups and warm up.  For the judging area, you should have a large enough room where it is private and the cheerleaders are at least 20 feet away from the judges.

For ALL of the details on how to have a SMOOTH and EASY Tryout:

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