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Cheerleading is a sport and takes a lot of physical activity. In order to make some teams you need to be in shape and your body needs to be able to handle the pain that you are going to put it through. There are things such as flexibility, strength, power, endurance, and health that you need to be aware of if you want to be the best cheerleader that you can. If you want to jump higher, lift more, or be able to pull a scorpion you need to practice and train, AND I will show you how!:
 



Exercise Articles:

Stunting Exercises:
  • Tips for a HIGHER flick
  • How to become a stronger base
  • Toss drills
  • Fun stunting exercise
  • Stunting exercise for COED teams
  • Scale Stretches
  • Scorpion Stretches
  • 4 ways to help your Scorpions
  • Stronger flick
  • Flyers Exercises (holding yourself up,...walk in stunts)
  • Stunting exercise for flier and COED base
  • Stronger ALL-GIRL/COED bases:

    Tumbling Exercises:
  • Better backhandspring
  • Better backtuck

    Jumping Exercises:
  • Toe Touch Stretches
  • Jump Higher
  • Better Toe Touch

    General Exercises:
  • Exercises for ABS
  • Better Endurance
  • Lift More
  • More Explosive and Power
  • Traning routines: MEN
  • Traning routines: WOMEN

    Nutrition:
  • Lose Weight
  • Gain Muscle

    Stretching:
  • Get more out of your stretching
  • Some exercises to increase flexibility
  • Get more out of your stretching
  • Improve your splits
  • Scale Stretches
  • Scorpion Stretches
  • 4 ways to help your Scorpions
  • Toe Touch Stretches
  • 6 Tips for better splits
  • Bow n Arrow Stretching






    [top]

    Exercises for Stronger flick:  A strong flick is great to have if you are COED stunting.  The higher the girl is tossed in the air, the easier it is to complete some of the most difficult COED cheer skills.  Here are some exercises for MEN and WOMEN:

    MEN

       Cleans 3 x 10s

       Upright rows 3 X 8s


    WOMEN

       Tricep Pushdowns 3 x 10s

       Dips 3 x 10s

     

     



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    Flyers Exerciese (holding yourself up in baskets, walk-in stunts, pyramids)

       Dips 3 x 10s

       Tricep Pushdowns 3 x (6-8)s

     

     



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    Stunting Exercises:

    COED stunting: have the base lay on the ground on his back with his hands up.  Then have a spotter lift a flier up on the bases hands.  Have the base practice his grips and strength while the flier can pull different stunts close to the ground.

     

     



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    Exercises for ALL-GIRL/COED stunting lifting stunts:

    Incorporate the following exercises in your lifting routine to help your cheerleading base skills:

       Seated Dumbbell Shoulder Press 3 x (6-8)s

       Military press 3 x (6-8)s

       Arnold press 3 x (6-8)s

     



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    Better backhandspring:

    Exercise 1.)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.

    Exercise 2.)Get a GOOD spotter. Start with your feet together and hands to your side. Have your spotter place their hands in a spotting position (if on your left side - spotter place right hand on mid back and left hand on back of thigh). NOw throw a backhandspring and when you finish step forward and throw another. Do 5 in a row and the spotter will help you out if you get tired. This Exercise will not only make you feel more comfortable about the backhandspring, but will improve your strength in your legs. You will start throwing your backhandsprings a lot easier the next day or 2 after.

     



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    Better backtuck:
    1.) Higher Jump - Work plyometrics to make your jump higher. Go here for instruction
    2.) Work your technique - Make sure you are throwing it correctly. Have a certified instructor on hand to assist you with your tumbling and make sure you are taking your back tuck up and not straight back (which most people tend to do).
    3.) Faster pull - Do ab exercises by doing quick motions and less of squeezing and holding. This will increase your power in pulling your tuck.
    4.) Over rotate- Try to over rotate. Many times the cheerleader will open up too early and stop his/her rotation.
    5.) Try this - get a panel mat and fold it up (make sure you have a spotter). Now throw your backtuck off of the panel mat. Once that is comfortable and you can throw it by yourself. Unfold the mat so that you are standing on less panels. Do this until you do not need that panel mat anymore!
    6.) Backtuck game(s) - get a group of your friends and make sure they can each do a backtuck successfully Game 1: stand on a line. Then throw your backtuck. See who landing closest to the line. The key is to take the backtuck straight up and land back on the line.
    Game 1: stand on a line. Then throw your backtuck. See who landing closest to the line. The key is to take the backtuck straight up and land back on the line.
    Game 2: stand in a circle and throw you backtucks in a ripple, until some does not land it cleanly.
    NOTE: Make sure you have spotters on hand for safety reasons.

     



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    Jump Higher:  In order to get a Higher jump for tumbling, stunting, pyramids, and basket, you have to work on Plyometrics.  Pylometrics is the guidance on the development of elastic strength.  Here are some exercises:

    Pogo



    Squat Jump


    Rocket Jump


    Double-Leg Butt Kick


    Knee-Tuck Jump


    Split Jump


    Box Jump



    [top]

    Better Toe Touch:

    There are 3 things to remember when practicing your toe touch - flexibility, height, and technique! All are important and I will give you some exercises and things to practice to improve your toe touch:

    A.) flexibility - 1st start stretching in a straddle sit. Then have someone push on your back to assist with your stretching.
    Exercise 1.) For some exercises, lay flat on your back with your hands underneath your buttocks. Keep your back on the ground and legs together, pull your legs up off the ground. Start separating your legs as you come up and eventually snap a toe touch. If you can touch your toes to the ground then you flexibility is excellent. Then on the way down bring your legs together and lay your heels back on the ground. Do this 10 times for 3 sets.
    Exercise 2.) Lay flat on your back with your arms straight above your head and your legs together. Start by using your abs and pull your arms down through your legs. At the same time snap a straddle snap (toe touch). Do this 10 times for 3 sets.

    B.) Height - Now start working on your jump and improve your height. It will give you enough time to snap your legs up and bring them back down without bending them and loosing your balance.
    Exercise 1.) Find some bleachers and/or a chair. Stand in front with both feet together on the ground. Now jump straight up on the chair/bleachers, and then back off. Do this for 30 seconds non stop for 2-3sets. This will increase your jumping ability.
    Exercise 2.) Have a spotter stand behind you and grab your waist. On count execute you jump. Have the spotter help lift you off the ground (just a little). This will give you the idea of what it's supposed to feel like to hit the correct height on the toe touch.

    C.) Technique - Know how to throw the toe touch.
    1.) Keep your chest up. Too many girls drop their chest and it actually makes the jump look lower than it should.
    2.) Do not touch your toes...kick your legs behind your arms. If you touch you toes, then it reduces the height of your jump.
    3.) Straight legs up and on the way down for the landing. Make sure you do not bend your legs on the way up or down. You will loose points for tryouts.
    4.) Land with your feet together.
    5.) Keep your toes pointed

     



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    Exercises for ABS:

       Leglifts 3 x (10-20)s

       Side crunches 3 x (10-20)s

       Regular crunches 3 x (10-20)s


    Other ABs exercises:

    Bicycle Exercise











     



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    Better Endurance:

    Incorporate these things into your workout routines to help increase your endurance:

    low weight, high reps (10-??? reps)

    Go fast w/ many reps for tone and endurance

     



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    Lift More:

    Incorporate these things into your workout routines to help increase your stregnth:

    Strength: high weight, low reps (3-5 reps)

    Go slow for size and strength

    Make sure you lift at least 5 days a week to gain best size

     



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    More Explosive and Power:

    Go fast from the bottom and slow from the top for power

     



    [top]

     

    Traning routines:

    Example routine for MEN:

       Day 1 Chest/back

       Day 2 Biceps/triceps

       Day 3 shoulders/legs

       OPEN day  cardio OR OFF

    Some examples of how to maintain this lifting schedule

    (You should only workout 5 times a week for best gains)

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    Example exercises

    Day 1  Chest/Back

    Bench Press                        3 X (6-8)'s

    Incline Press                       3 X (6-8)'s

    Seated Row                         3 X (6-8)'s

    Bent over Row                    3 X (6-8)'s

    Decline Press                     3 X (6-8)'s

    Lat pulldowns                     3 X (6-8)'s

    Day 2  Biceps/Triceps

    Preacher curl                      3 X 8's

    DB alternate curl                3 X 8's

    Skull crushers                     3 X 8's

    Tricep kickback                  3 X 8's

    DB alternate preacher        3 X 8's

    Rope overhead extensions 3 X 8's

    Day 3 Shoulders/Legs

    Arnold Press                       3 X 8's

    Military Press                     3 X 8's

    Reverse Fly(palms back)   3 X 8's

    Straight bar shrugs              3 X 10's

    Upright rows                       3 X 10's

    Calve raises                         3 X 8's

    Include these exercises any day that works:

    Cleans               3 x 10s

    Pylometrics  

    Example routine for WOMEN:

       Day 1 Chest/back

       Day 2 Cardio

       Day 2 Biceps/triceps

       Day 4 Cardio

       Day 5 shoulders/legs

       OPEN day cardio OR OFF

    Some examples of how to maintain this lifting schedule

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    [top]


    Lose weight the healthy way!

    -If you need to lose weight (that's a BIG if) then the best way to do it is through diet and excercise. Your diet should consist of eating your carbs early in the day for energy and protein after workouts for your muscles. Remember to include other foods that are high in fiber, calcium, etc. Basically make sure that you are eating and eating right and stay away from foods that are high in calories.
    -Your exercise should consist of a combination of weight training and cardio. Do more cardio to lose weight and tone up, but include some muscle building workouts in your routine. The more muscle you have the more calories you will burn.

     

     



    [top]


    Muscle building foods

    If you are trying to build muscle it is good to take in Protein. After workouts is the prime time, because your muscles have been broken down during exercise and need to be built up. Here are some good sources of protein:
    tuna
    eggs
    leand ground beef
    salmon
    beef jerky
    protein bars
    protein shakes
    steak
    ham
    turkey
    roast beef
    milk

     

     



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    Stretching Exercises: (more information coming!)

     

     



    [top]


    Toe Touch Stretches(more information coming!)

     

     



    [top]


    Scorpion Stretches :


    1.) Do a front split to the foot your are going to stand on. Then lean your head backwards in the split to your pulling leg.

    2.) Get a friend to help you out. Stand with a chair in front of you, then have your friend pull your leg up to you by placing their right hand on your front waist and their left hand on your thigh of the leg that you are pulling.

    3.) Use a leash. Stand with a chair in front of your and tie a leash around the leg that you are going to pull. Grab the leash with your free hand and pull your leg up. When you feel comfortable, walk your hands up the leash until you eventually make it to your foot.

    4.) Use a table. Stand with a chair in front and a table behind you. Grab the chair in front and place you pulling leg on the table (thigh down). Now try pulling the scorpion by using the table as your aid.

    Go luck and practice safely!!!

     

     



    [top]


    Bow n Arrow Stretches

    Here are some stretching tips you can do at home to help you with your bow n arrows (assuming you have some flexibility; you should have a stretch before attempting a bow n arrow!):

    (assuming you are pulling your bow n arrow with your left leg)
    1.) Start with a side stretch with your stretch leg (left) forward. Now lean down and forward towards this leg and stretch. Stretch down for 30 seconds and release, and do this 2-3 times.


    2.) When your feel comfortable with your side stretch, now lay on your back. Keep your non stretch leg down (right) and pull your stretch leg (left) up for the bow n arrow. Grab your left foot with your right hand and pull your left arm through hitting a half a T motion. Your right leg will want to bend and come off the ground, so try to keep it straight as much as possible.

    3.) Now stand up and grab a spotter (friend or family member). Have your spotter place their right hand on your right hip and their left hand out to the left side in preparation to catch your left leg as you pull it. Pull your left leg up to a bow n arrow position. Immediately have your spotter place their left hand on your left calf and help you pull your leg up. Make sure your spotter is placing resistance on your right hip so you don't fall. Grab your left foot with your right hand and push your left arm through.

    4.) Try it by yourself. Stand with your feet together and practice pulling your bow n arrow. Work on grabbing your leg and foot quickly as well as maintaining your balance.

     

     



    [top]


    Better Flexibility: (more information coming!)

     

     



     

     

     

     

     


     

     

    Other information:

    • Size: Medium weight, medium reps (6-8 reps)
    • Do cardio on your off days
    • Cardio on your days you lift can be counter productive
    • You only need to workout 30min-45 min daily
    • Remember to change your workout frequently to shock your muscles.
    • Make sure you squeeze your muscle for 2 seconds for each rep.
    • Remember that working out too much is counter productive and can actually hurt your body as well as see NO gains.

     

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