"Exercises for beginners "

It's always a good time to start training for cheerleading even if you are a beginner. Here are some easy exercises to help you prepare for tryouts in the next couple of months that you can do at home.

Exercises for motions:

Practice your motions in the mirror. Make sure you are working on placement of the motions and hitting them tight.

Hit a motion and have someone try to move it. The key is to hold the motion for as long as you can and fight the pull of the person. Try to hold it for 10-20 seconds with the person resisiting minimally. This will help you hit your motions stronger.

Exercises for cheers/sidelines:

Practice your cheers in front of the mirror. So you can see your placement, your smile, and any other visuals.

When ready Practice your cheers in front of your family. This will help you gain confidence with cheering in front of others.

Video Tape yourself doing the cheers so that you can look back and critique.

Exercises for jumps:

Stretching is very important. Many jumps require you to be flexible to even attempt the jump. Here are a couple of exercising articles to help:
1.)Toe touch Stretches
2.)Exercises to improve your toe touch,

Do Plyometric exercises to improve your height

Do 5 jumps in a row, take a 30 second break then do more (repeat 3-5 times)

Do your jumps in front of a mirror so that you can see the placement

Exercises for stunts:

Stand there and hit your stunt on the ground. See if you can hold it for 20 seconds

Stretching is also a good exercise for stunts. There are many stunts that require good flexibility. If you have to grab a family member to help you hold your leg into place then don't be afraid to ask. Have them hold your leg for 20 seconds, relax and start again (repeat 3-5 times).

Stand on a beam, the curb, a chair, etc. and work on your balance. Just try to hold a position for 20 seconds and release. Please work on this from a safe height.

Fliers work on your stregnth. If you are unable to stay tight for 20 seconds, or hold your weight up. Then you will need to weight train accordingly.

Bases will also need to weight train to improve stregnth. Make sure you work your whole body including your legs, abs, arms, etc.)

Exercises for tumbling:

Work on your bridges to work your arm stregnth and back flexibility.

Improve your shoulder stregnth - do a handstand against the wall. If you are strong enough then try to do handstand pushups where you will lower yourself and push back up.

Improve your snap down - Let's start with the snap down. Start in a handstand (it does not have to be perfect) and snap your feet to the ground by pushing off with your shoulders and using your abs. Your hands should leave the ground before your feet hit. Land with your feet together and lift your chest in order to bring your arms straight up. After you have snapped your feet down, finish by jumping up. Do this about 10 times in a row. It will make your shoulders and your abs stronger. It will also make it easier to finsh your backhandspring.

Do ball tucks on the ground to increase your abs stregnth and power - Do quick motions and less of squeezing and holding. This will increase your power in pulling your tuck.

     

      

 

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