Building a solid information

Strength straining always enhances athletic performance and also reduces the risk of injuries by strengthening and stabilizing joint. As a cheerleader is a must you perform the jumps, acrobatic stunts and lifts that demand a strong and stable foundation, additionally it always build and maintain muscle mass and promoting fat loss.

Injury prevention

Strength training helps to protect your muscles and joints by improving stability and balance. If you have a strong and healthy body it’s rare to get injuries or become ill. The time you spend in strains, sprains and tears wowing the crowd with your cheerleading powers.

 Boosting performance

When you are stronger you will notice that your cheerleading performances are perfect, from higher jumps to more controlled landing. strength training translates into better making you an invaluable asset to your team.

 KEY AREAS TO FOCUS ON FOR CHEERLEADING STRENGTH TRAINING 

1. Core strength – if you want to strengthen your core you have to focus on exercises that will make your core stronger e.g. planks, Russian, superman, crunches and leg raises. To build a solid core that will help you sky rock the stunts and moves.
2. Upper body strength – For cheerleaders it is a must to perform upper body strength you have to do exercises such as pushups, pullups and bell rows to develop strong arms, shoulders, and chest muscles.

DESIGNING YOUR CHEERLEADER’S STRENGTH TRAINING PROGRAM

• Establish a schedule – you should schedule your strength training program by doing it 2 -3 times per week and ensure you leave at least 48hours between sessions in order to allow your muscles to recover and rebuild.
• Choose your exercise – when performing your exercises you have to mix and match a lot of compounds to balance the workout which will leave you in a strong feeling with no time.
• Plan your sets and reps – you have to change your muscles by doing some sets and reps per exercise so that you can get stronger.

SAMPLE STRENGTH TRAINING WORKOUT FOR CHEERLEADERS 

• Warm-ups – dynamic stretches targeting major muscle groups.

                              – 5minutes of light cardio e.g., jumps, jogging

• Workout – core circuit                           

                            -leg raise, Russian twist, planks

• Upper body circuit – push ups

                                          – pull ups                                           

                                           – dumbbells

• lower body circuit – Squats, lunges, deadlift
• Cool down – 5 minutes for gentle stretching focusing on worked muscles

listen to your body and ensure you give it adequate rest and recovery time. Stay committed to your training program and you will see the results both and off the field.