1,2,3,4..............Stretch It OUT On The Floor!!
Before you start your motions or jump drills, you need to properly stretch. A proper warm-up and stretch should take 10 to 20 mins and consist of your arms, legs, core, joints, head, neck, ankles, and wrists. Even if you are just going over your motions, you should always warm-up. You don't want to take the chance of pulling or hurting yourself in any way. Furthermore, the key to better jumps, stunts, and tumbling, is FLEXIBILITY!!!! Stretching everyday before and after your practice, will increase your FLEXIBILITY!!!! Below are some excellent stretches you can do at home or practice to improve your FLEXIBILITY. One thing I always tell my girls is, "Either stretch the right way, or continue to have bad jumps, stunts, endurance, and tumbling skills". You will NEVER get better if you don't stretch everyday!!!!
Attaches just above the knees to strengthen leg, hip, and core muscles while you practice
Helps you increase flexibility, balance, and endurance, Promotes safer landings and stunts by strengthening key muscle groups, Improves athletic performance including higher jumps and better stunts, The Flexibilty Stunt Strap can help you perfect Scorpions and Heel Stretches
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This book is your essential guide to training for competitive cheerleaders. Immediately make improvements in your strength, power and conditioning so you can dominate your competition. You will learn how to become incredibly strong and explosive, resulting in improved stunting and tumbling by training the real world strength required for competitive cheerleading without long, boring workouts. The exercises can be easily plugged into your current practices and you can get started immediately. You will be able to get in, get out and see results. Create the ability to jump 50% quicker. Imagine higher faster, toe touches and flips. Develop aggressive speed and unrelenting explosiveness with one simple training method and take your stunts to an entirely different level.
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Nutrition
Like any other sport, cheerleading is very physically demanding. Therefore, healthy eating habits are essential. Whether you are a high school, recreational, or competative cheerleader, developing healthy eating habits, will be crucial to the longevity of you cheer career. I hate to say it, but you need to eat 3 meals a day, and yes I did say 3 meals a day. Breakfast is the most important meal of the day and should never be missed. In addition, drink lots of WATER!! Not Powerade, Gatorade, or any other sports drinks. Those are great, when you don't have a bottle of water handy. However, I prefer for my girls to bring water to practice and I stress this to their parents.