Exercise For Cheerleaders

If you wish to improve your cheerleader jumps you are going to have to put in some work. There are some exercises and drills you can use to help you get higher jumps and help you prevent injuries. If you make an effort at strengthening your legs during the off season you will be ready when cheerleading starts. Some of these exercises may show you that you need more flexibility. You definitely want to improve how flexible you are for better performance. Before you do any exercises you should spend a little time warming up, this will help prevent injury and help your muscles.

You can start with something as simple as leg lifts. Sit on the floor with your legs extended in front of you. Lift your legs till they are about 12 inches off the floor or at least as high as you can. You may have to support yourself with your hands and this is ok. Hold your legs for a count of 10 and repeat. Not only will this strengthen your legs but you may feel it in your abdomen also.

Try standing with your feet shoulder width apart and jump forward as far as you can. When you jump bend your knees slightly and push off with both feet simultaneously. Do a number of repetitions of this and you will feel the burn in your thigh muscles. You can jump and rest a few seconds before jumping again or keep the momentum going with multiple jumps. Toe touch jumps are more challenging but will really give your legs a workout. Jump upward and spread your legs to the side as if doing a split, touch your feet with your hands and land. This one will also test your flexibility.

If you are just starting out with a workout program take it easy at first until you get stronger. Start with 3 days per week, and then later you can add more days. But be aware that over training can be bad for you also so you need to find the right balance for you with your workouts and cheerleading. Always warm up before you do any exercise by doing some form of cardio. This could be running, jumping rope or something similar. The idea is to get your heart rate up and to warm up your body. You can strengthen your upper body by lifting weights. Do overhead presses, arm curls and bench presses. Strive for at least 10 repetitions and 3 sets of each. Do your first set of 10 with a lighter weight and consider this a warm up set. If you do not have access to weights you can still get a good work out using just your body weight, an example would be push ups. Strengthen your legs by doing squats and lunges. Just like the upper body do 3 sets, with the legs try for 15 repetitions for each set. Your legs are where you get the power for jumping so consider this important.