Cheerleading Fitness and Strength Training

For any cheerleader strength training is an essential part of their workout routine. Whether a base or flyer, body strength is necessary to perform routines with such advanced tumbling and stunts. Strength in not only the body core but also legs and shoulders is necessary for every cheerleader and help them perform these maneuvers with ease.

The easiest way to add strength training to your current routine is to do strength exercises that target specific areas of the body. Another way is to add simple hand held weight while walking or jogging. For the best strength training, it is best to workout with regular weights. Always start out with the lightest weight and gradually increase the weight.

Here are some great additional strength training exercises to add to your current cheerleading fitness routine.

Squats
Target areas: Glutes, quads, hamstrings and calves

Stand with feet apart and toes facing straight ahead. Lower hips towards the floor by bending the knees. Keep abs pulled in, torso straight and knees behind your toes. Do not allow yourself to go any lower than 90 degrees. Do 12-16 repetitions.

Lunges.
Target areas: Quads, hamstrings, glutes and calves

Stand in split-stance with one leg forward and one leg back. Bend knees, lowering body into a lunge position while keeping the front knee and back knee both at 90 degree angles. Then slowly push back up to the original position. Do not lock your knees or let your knee bend past your toes. Do 12-16 repetitions. Variations include front, back, and side lunges.

Pull-ups and Chin-ups:
Target areas: Back muscles, the rear shoulders, and the biceps

For this you will need a pull-up bar that is at a height out of reach, requiring you to jump up to grab it. Stand below the bar, jump up and grip the bar with an overhand grip (use an underhand grip for chin-ups). Bend knees and cross your ankles for balance and slowly pull yourself until your chin is at the bar level. Then slowly lower yourself down until your elbows are straight. Do as many as possible without touching the floor.

Push Ups.
Target areas: Chest, shoulders, triceps, back and abs

Lay face down on the floor, balancing yourself on your toes or knees, and hands. Keep hands wider apart than shoulder width and keep body straight from head to toe. Slowly lower your body to the floor, stopping when elbows are at 90 degrees. Then push back up. Do 12- 16 repetitions. Variations include doing push-ups on an incline, on a decline, wall pushups and even one-armed pushups.

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