Raw strength is needed to get your body off the ground in complex jumps and difficult tumbling skills. Not to mention lifting another cheerleader off the ground is no easy feat! Including a strength training component at least three times per week and up to 5 days a week if alternating between upper body workouts and lower body workouts. Take one day off in between working major muscle groups to allow your muscles to recover - this will keep you from overtraining which can lead to decreased athletic performance and increased chance of injury. This series focuses on exercises meant to mimic movements often used in cheerleading to allow for easy
#1: Push Press:
What is it good for? The push press develops upper body power through recruitment of a large number of motor units. Basically, it does more work for the body because it requires lots of muscles to execute. It’s a functional movement in the sense that cheerleaders utilize this specific movement during many stunt sequences allowing for applicable skill transfer.
How Often Should I Push Press? The push press should be a staple in any proper strength and conditioning program for collegiate level cheerleaders. You will wan to work your upper body 2-3 times a week and this can be cycled in with other upper body movements within those routines!
See a How To Video Here: https://www.youtube.com/watch?v=leFKfi3cDeg&list=PLgWFa6uDNjVgIuPFkcOwavx_QrDs5wzOC#t=40
What is it good for? The push press develops upper body power through recruitment of a large number of motor units. Basically, it does more work for the body because it requires lots of muscles to execute. It’s a functional movement in the sense that cheerleaders utilize this specific movement during many stunt sequences allowing for applicable skill transfer.
How Often Should I Push Press? The push press should be a staple in any proper strength and conditioning program for collegiate level cheerleaders. You will wan to work your upper body 2-3 times a week and this can be cycled in with other upper body movements within those routines!
See a How To Video Here: https://www.youtube.com/watch?v=leFKfi3cDeg&list=PLgWFa6uDNjVgIuPFkcOwavx_QrDs5wzOC#t=40
#2: Kettlebell Swings
What are they good for? Kettlebell swings give a full body workout in just a single exercise, working nearly the entire lower body, core, back, shoulders and more. As you will also notice, it is very similar to the movement utilized when basing a basket toss!
How Often Should I Kettlebell Swing? Not only will kettlebell swings get you stronger, they’ll also get your heart rate up in an incredibly short amount of time, making them one of the best bang-for-your-buck exercises you can do. Despite this, you do not want to end up overtraining, so including kettlebell swings 2-3 times a week on non-consecutive days is best in order to give your muscles time to recover.
See a How To Video Here: https://www.youtube.com/watch?v=0dvov7IHvL0#t=45
What are they good for? Kettlebell swings give a full body workout in just a single exercise, working nearly the entire lower body, core, back, shoulders and more. As you will also notice, it is very similar to the movement utilized when basing a basket toss!
How Often Should I Kettlebell Swing? Not only will kettlebell swings get you stronger, they’ll also get your heart rate up in an incredibly short amount of time, making them one of the best bang-for-your-buck exercises you can do. Despite this, you do not want to end up overtraining, so including kettlebell swings 2-3 times a week on non-consecutive days is best in order to give your muscles time to recover.
See a How To Video Here: https://www.youtube.com/watch?v=0dvov7IHvL0#t=45
#3: Squats
What are they good for? Squats can be a full body exercise (especially once you add weight into the equation as shown in the photo and video). Squats help increase lower body strength and core stability while allowing you to jump higher and lift more weight (bases, back spots and fronts think stunts - flyers think lower body strength for tumbling and for making your stunts and body control stronger).
How Often Should I Squat? Like any other exercise, too much/too often can be a bad thing and can lead to over training and decreased flexibility. Make sure to give 24 hours rest before working the same muscle groups multiple times during the week. You should work the lower body at least 2-3 times a week on non-consecutive days (i.e Monday, Wednesday, Friday).
See a How To Video Here: https://www.youtube.com/watch?v=-WNB-V_M_Zk
What are they good for? Squats can be a full body exercise (especially once you add weight into the equation as shown in the photo and video). Squats help increase lower body strength and core stability while allowing you to jump higher and lift more weight (bases, back spots and fronts think stunts - flyers think lower body strength for tumbling and for making your stunts and body control stronger).
How Often Should I Squat? Like any other exercise, too much/too often can be a bad thing and can lead to over training and decreased flexibility. Make sure to give 24 hours rest before working the same muscle groups multiple times during the week. You should work the lower body at least 2-3 times a week on non-consecutive days (i.e Monday, Wednesday, Friday).
See a How To Video Here: https://www.youtube.com/watch?v=-WNB-V_M_Zk