Can someone help me with cheerleading?

Question

okay so i am not the most flexable person and im kinda out of shape and i am trying out for varsity cheerleading....does anyone have some good exercises or stretches to do?

Answer 1

Watch "Cheerleading Nation" on Lifetime or the NFL network  -- "Making The Squad."

Answer 2

do lunges

butterfly sits

stretch ur legs

and do toe touches

Answer 3

First, you should start with a five minute warm up. Stretch your arms, legs, and core muscles.

Then here are some good excersising "circuts" to try.  

Circut 1 - 10 pushups, 30 seconds of the mountain climber (all excersises are explained lower on answer!!) and thrity seconds of wall sit arms raises.

Circut 2 -  25 crunches, 20 biceps curl lunges, and 20 single legs pelvic thrusts.

Circut 3 -20 swing kicks, 10 superman crunches, and 1 minute of jogging in place.

Now remember do each of these curcuts 3 times to get great results!

I'll explain all of the excersises here.

Mountain Climber - What it works- abs, shoulders, triceps, and chest.     Get in the position by placing your hands on the floor and pulling your right knee forward so your right foot is lined up with your butt. Quickly bring your left knee in as you  simultaniously jump back on your right leg. Continue jumping your legs back and forth for thirty seconds.

Pelvic Thrusts - What it works butt, thighs, and lower back.

Lie on your back with your arms at your sides bending your left knee and extending your right leg toward the ceiling so th sole of your right foot is paralell to the cieling. Squeeze your butt musclues as you riase your hips toward the ceiling keeping the sole of your right foot parallel to the ceiling. Slowly return to the starting postion. Do ten repetions then switch legs and repeat.

Superman Crunch What it works abs, back, butt, and backs of legs.

Lie face down with arms and legs extended simultaneously. Lift your arms and legs about six inches, hold for a second, then return to the starting position. Do five Reps then flip into the next position. Lie face up, legs extended and arms at your sides. Raise your legs and reach your hands toward you, crunching your abs. Hold for ten seconds. Return to the first position and repeat both three times.

Wall Sit- Arm Raise - What it works - tighs and shoulders.

Holding dumbells, "sit" against a wall. with elbows slightly bent raise your arms to shoulder level, then lower. Holding the wall sit slowly raise and lower your arms for thirty seconds.

Swing Kick - What is works- Thighs and abs.

Stand behind a chair that is mid thigh high. Swing your left leg up over the chair tap your foot on the floor to the right of the chair then reverse your leg back over the chair. Do ten reps, switch legs, and repeat.

Biceps Curl Lunge - What it works - Beicps, butt, thighs, and backs of legs.

Stand with your feet hip-width apart. Holding dumbells at your hip. Take a large step forward with your right leg. Bend you knees to lower your body toward the floor as you curl the dumbells up to your chest. Stop when your knees form 90 degree angels and the dumbells are a few inches infront of your chest. Slowly return to the starting position. Do 10 reps, then switch legs and repeat.

Hope I helped you!!!!

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Answer 4

Here are some tips!

Cheerleading in General-

Be confident when performing cheers and routines.

A smile goes a long way.

If you mess up simply pretend like you didn't.

Do a cheernastics class if you can. You will learn tumbling, jumps and possibly even stunts.

Tumbling-

Join a tumbling class if you cant join cheernastics.

If you are unable to join one, Im sure you can practice some cartwheels and handstands if you have never done anything before.

Then work on round offs, round off toe touches, and a front walk over if you can, then front handspring.

If you are more advanced try back walk overs and then back handspring or back tucks.

Jumps-

Toe Touches are the main jump you should practice. Also herkies and pikes will look nice and impressive if performed properley.

Here are some exercises to work on that will help your toe touches and all other jumps.

First sit in straddle. Dont make it too wide, just a reasonable straddle is fine.

Place both hands on either side of one leg and then lift the leg which your arms are next to up and down about 20 or so times.

Repeat this on the other side.

Do it as many times as possible, 2 - 3 times a day!

This will help you roll your hips up to jump, working muscles that you would normally be unable to strengthen.

Another exercise is to find a flat surface higher then what you are standing on. Something about knee height or higher if you want to improve your jumps further. Then jump up onto it, then back down.

This will increase the height of your jumps and strengthen some of the main muscles in you legs.

Flexibility-

I would follow this and do it once a day or even twice if you have enough time

30 seconds straddle, reaching forward

30 seconds straddle, leaning to each side

40 seconds pike, reaching for your toes

1 minute on each leg splits

1 minute middle splits

3 Bridges held for 10 seconds. Try to push your shoulders over your hands.

You can add any other stretch you like to that, but that basically is all you need. Some nice flexible splits to do high kicks, straddle for toe touches and a flexible back for walkovers and tumbling.

Practice, Practice, Practice and every cheerleading skill you gain will improve .

Good luck!

PS. If you are unsure of a certain skill dont try it, you dont want to hurt yourself now, do you?

And also if you dont know what a skill is that I have mentioned google it or go onto youtube and I am sure you will find something