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Cheer Work-Out
- Work-out for 5 days a week
- Monday, Wednesday and Friday (Strengthening and
Power)
- Tuesday/Thursday (Endurance and aerobics)
AIM of EXERCISING:
(1) conditioning
(2) strength
(3) flexibility
(4) Joint range of motion
STEP ONE (5 minutes)
Always START with a warm-up phrase (You should warm-up the body
until you break a light sweat or feel comfortably warmed-up)
(1) to elevate body temperature
(2) to promote blood flow
(3) To prepare body to work
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Examples: |
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- Light jog
- Jump Roping
- 5 minutes of chants movements, arms
and legs (non-stop)
- Any movements using large muscles.
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STEP TWO (ten minutes)
Stretching: Hold stretch for 30 counts, do not bounce.
(I always have my cheerleaders count together out loud )
It is important that you stretch every part of your body!
I always start with the feet and work my way up the body.
Sitting on the floor you can cover a wide range of muscles
- Legs together straight out in front and lean forward
and pull toes toward body: calves, upper back of the legs, gluts
and lower back. (gastrocnemius, hamstrings, gluteus maximus and
erector spinae)
- Straddle legs and lean to one side, point toes,
arm overhead. Reverse. Center. Stretches inside thighs, lower
back, and front of lower legs. (abductor magnus, latissimus dorsi,
anterior tibialis)
- Lay on back, bend knees into chest. Stretches all
the back muscles.lay on back, bend one knee into chest them open
leg out with knee bent. Reverse. (Hip Flexor)
- Diamond stretch (soles of the feet together). Stretches
inside thighs and back.
- Beauty Queen Stretch: Bend one knee and cross over
other leg that is extended straight out on the floor. Rotate trunk
to opposite side , i.e. if right leg is crossed over left leg,
rotate your trunk to right). Reverse. Stretches waistline (obliques)
- Clasp hands together in front of body and pull
forward. Stretches arms and shoulders.Repeat with arms overhead,
then lean to one side and reverse. Repeat with arms clasp behind
back. Stretches chest.
- One had grabs the other and pulls hand back, then
push hand down. Reverse hands. Stretches wrists
Standing:
- Lift leg back and grab foot. Keep knee bent beside
other leg. Reverse. Stretches quadriceps.
- Tilt head toward shoulder. Reverse. Stretches neck.
There are many other ways to stretch these muscle
groups. Be creative and change the stretches. For example, do most
of the above floor stretches standing or use the wall to assist
in the stretching.
M/W/F ROUTINE
- These are our weight training days. Keep a chart
and track your progress.
- Focus on proper technique and alignment. Stretch
in between.
- Depending on the condition of cheerleaders, you
need to decide on how many sets of 10 reps they do. Start
off easy and work into more sets.
LEGS-STRENGTH
Use your body weight to work your legs.
- Standing squats: feet apart and toes pointing
forward (no turn-out second position plies). Keep your back straight,
abdomen in tight, knees over your toes. Do not squad any lower
then 90 degree angle.
- Double lunges: Right leg steps forward and
bend both knees. Reverse with left leg forward. Alignment is very
important on this one!
- Sit on floor, straddle leg lifts. Do right,
then left, then both together.
ABDOMINALS
LEGS-POWER (PLYOMETRIC)
- Repeating tuck jumps . Concentrate on height and
landing on the ball of the foot then heel down. This will help
them to understand how to land their cheer jumps preventing the
flat-footed, loud clunk-type landing.
- Partner straddle jumps: 2 people face each other
and grabs each other's arms. One turns palms up as the other turns
palms down. One partner supports part of the body weight as the
other straddle jumps concentrating on height, pointed toes, and
repetition. Change jump person.
ARMS , SHOULDERS, BACK & CHEST
- Push -ups. You can vary this from girls'
push-ups to boys' push-ups to elevating your feet. (CHEST)
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With dumb bells
- Dumbbell press: sitting on bench
or chair, hold 2 dumb bells together at shoulder level
with palms facing in. Rotate your palms forward as you
lift your elbows up and in line with your shoulders. Return
to starting position and repeat. (SHOULDERS & CHEST)
- Dumbbell Shoulder Press: Standing,
start with dumbbells at shoulders and palms facing out.
Push weights straight overhead, keeping dumbbells facing
forward. Return to starting position and repeat. (SHOULDERS)
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- Dumbbell curls: Keep elbows tucked
into waist, palms are facing out. Curl weights up towards
body, i.e. biceps curl. Return to starting position and
repeat. (BICEPS)
- Kickbacks: Put one knee on bench,
other foot on the floor. Take weight into one hand . Support
your body with other hand on the bench. Bend at waist
until your upper torso is horizontal. Lift your upper
arm to your side and pull it close to your body. Bend
your elbow into a right angle. Straighten your arm behind
your torso. Only forearm moves. Return to starting position
and repeat. Reverse arms. (TRICEPS)
- Dumbbell row: Support yourself again
on a bench. This time, start with weight in hand down
to the floor. Pull elbow up and in to torso. Contract
your shoulder blades. Return to starting position and
repeat. Change to other arm. (BACK)
- Prone Dumbbell Flys: Place bench
on a 12" box. Make it stable. Lie on the bench face forward.
Bring your hands together with palms facing each other
and elbow bent. Raise weights with elbows slightly bent.
Contract your shoulder blades. Return to starting position
and repeat. (BACK)
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ARMS -POWER (PLYOMETRIC)
- Push Up Depth Jump: Assume a push-up position.
Make sure your back is straight and contract your abdominals.
Hands are shoulder wide apart. Push off the ground with your hands
and catch yourself with elbows extended 90 degrees out form your
body and hands directly under your elbows. Basically jump your
hands out. Remove one hand at a time and place back to standing
position. Only do a few of these and built up to 10. Again body
alignment is very important.
- Push Press: Using a barbell, start with
feet together, barbell at shoulder level, palms facing out. Bend
at knees and hop feet apart as barbell is extended overhead. Return
to starting position and repeat.
WRIST
- Curls: Lay arm and elbow on a table with
wrist hanging ever the edge, palm facing up. With light weights
curl wrist. Return to starting position and repeat. Change hands.
- Extended: Assume same position as above
except palm is facing down. This time start with wrist bent and
extend downward. Return to starting position and repeat. Change
hands.
Finish with a 1 mile jog/walk, then stretch.
NEXT>> Pep
Rallies
Adapted from www.oakharbor.com
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