If you are anything like me, you want to be as prepared for tryouts as possible. An important part of cheerleading is your personal fitness. This is not to say that all cheerleaders are thin. Cheerleaders come in all shapes and sizes, and everyone doesn't need to be a flyer! It is important to have good physical health because we only get one body. If you abuse, mistreat, over diet, or neglect your body you will have to live with the consequences. Do not diet in an attempt to become small for cheerleading. If you think you have a weight problem, SEE YOUR DOCTOR! He/She will help you think of a sensible eating plan and exercise regimen. 

*This website is in no way a substitute for actual treatment from a doctor. I will not be held liable.*  

If you are aware of when your tryouts are then you should begin Pre-Tryout Preparation!!  This should include Jump practice, running/walking, arms, legs, abs, and back workouts! I recently tore a ligament in my ankle so I haven't been able to prepare like I want. I am praying that my ankle will heal in time for tryouts in Sep/Oct/ or Nov. (I don't actually know when they are.) But I discovered Pilates and it is a great way to exercise without putting a lot of stress on your joints. So you guys should give it a try if you can.

~*~ Cheer 4 Life ~*~

 Lynee23@gmail.com

Cheerleders know that flexibility is a very important part of cheerleading. There are several exercises that will allow you to become more flexible.

Here are some exercises/drills you should try:

Crunches - Are very important. They help in more than one way. Crunches build your stomach muscles. Your stomach muscles can either hinder or enhance your ability to cheerlead. I think you should do these every other day. IT IS A MISTAKE TO DO CRUNCHES MORE THAN EVERY OTHER DAY.( This doesn't make your muscles any better actually you won't tone very much because your muscles will be exhasted.)
*Here's a variation: Lay on your back, one knee up. The other leg should be straight out, about three inches off the floor. With your hands behind your head, bring the elbow that is opposite your bent knee up, creating a kind of twist-crunch. Do as many of these as you physically can, then repeat on the other side.

Straddle leg lifts - Sit in a comfortable straddle on the floor. (If your straddle is really wide, bring it in a little for this exercise) Lift one leg up about six inches, or as high as you can lift it. slowly move it up and down, but don't let your foot touch the floor. Repeat on other side, then do both legs at the same time.
* Variation - lift one leg up and do little circles with your foot. It will burn but you can handle it.

Squat jumps - Squat down, placing your hands on the floor. Then jump upwards, with hands stretched towards the sky. Point your toes and jump high! Land back down in beginning position. As soon as your hands touch the floor, jump back up. 15 of these is a good starting place, but be sure to increase the amount by a few every week.

Pushups - Okay, We ALL know how to do these. These don't do too much for your stomach but they will build your arms. Believe it or not you need strong arms so you will be able to do better stunts.
Variation* Get in a push-up position then drop onto your elbows. Your body should be in a straight line. Hold this position. It will work you abs!!

Toe Touch/Pike Sit-ups:
This is a great exercise to help with your toe touches! Begin by lying down with your legs straight and your arms above your head. In one quick and sharp motion bring your legs and body up into a toe touch position. Quickly snap your legs back together and return to the lying position on the floor. You may also want to increase the difficulty level by doing the same exercise only in a piked position. A good amount of these sit-ups is about three sets of 10.

Leg Lifts:
Lay on the ground with your legs straight out in front of you. Try to lay in front of something you can grab onto, for instance, a bed post. Lift your legs to a 90 degree angle and then lower them down until they almost touch the ground, and then repeat. Begin with 20 and work your way up.

Partner Leg Lifts:
Have one person lay straight on the ground with their legs out in front of them. The other person will stand just above the head of their partner. The person on the ground will grab onto the ankles of their partner and lift his/her legs to a 90 degree angle. The partner standing up will push their partners legs down as hard as they can. You want to try to push their legs all the way to the ground. The person on the ground will resist and try to stop their legs before they hit the ground.
Running stairs is a very effective exercise to condition your body for cheerleading.

LEG STRENGTHENING

Strong legs are also very important. Strong legs can help you build better in stunts.

Lunges: Step forward, keeping your back straight, and bend your knees at a right angle. Go down until your back knee is almost touching the ground. Return your feet together and step out with the opposite leg repeating the process. To increase difficulty, use free weights while doing the exercise.

Squats: With you feet a little more than shoulder width apart, bend your legs to a 90 degree angle. Keep your back straight and your chest up.


THINGS TO REMEMBER!!!
When it comes to your muscles you must "Use It or Lose It" Also another saying - "Over Time, Not Overnight" - No matter how uch you stretch in one day. You will not become flexible over night. In order to get more flexible you should keep at it. Try to stretch every chance you get.Here are some tips to keep in mind while stretching:
~Warm-up before you stretch. Never stretch a cold muscle. ~Stretch every day, more if possible.
~Stretch only to the point that you feel a tug. You should not feel pain and should never bounce.