Question by Love, Melyza: (cheerleading)What are some routines or exercises that i can do to achieve a good prep stunt?
I’m a newbie in cheerleading and in my first practice, we learned how to do a prep.
i’m still kind of shaky on it.
is there any way i can make it better?
like tips and exercise routines?
tanks!
Best answer:
Answer by blahblah(:
just get REALLY tight. And show no fear in your face:)
Add your own answer in the comments!
are you a flyer?
okay(: me too,
well just remember to dip twice along with your bases.
on the second dip put your other leg in.
then from that point on just lock your legs in and stay SUPER tight.
and dont forget to “pinch a penny”. (meaning squeeze your butt).
but just work on any leg exercises mainly.
splits, wall-leg stretches, jumps, squats.
itll all help!
i always stretch everymornign and every night.
like you can really stretch even when your getting ready.
and you can even stretch in the shower. just stretch when you
can and itll build your leg muscles and flexibility(:
good luck!
and have fun. cheer is great.
At the beginning of all of my cheer practices, we do like 1 set of 10 for all of these:
– Slow Kicks: Put your arms in a T and kick your leg forward slowly rotating to the side. Make sure you control slowly and you rotate your hip. Do for both legs
-Fast Kicks: Put your arms in a high V and kick your leg straight, aiming to kick between your head and your arm. Make sure you don’t lean down to try to make your leg go higher, but try to keep your arch back and your arms tight in a V. Do for both legs.
– Banana Jumps! – You start in a squat with your hand fisted tightly held at your side, then jump as high as you can! At the peak of your jump arch your back and arm back, then go back to the starting position. Keep every thing tight throughout.
After you finish those, get on the floor in a straddle.
– Leg circles. While your straddle, place your hand right the outside of your leg and the other near the inside part of your leg. Lean back a little and lift the leg that your hands are straddling and slowly make small circles with your leg. Focus on keeping your straddle wide and your circles small. Do with each leg and then put both hands in the center do both legs at the same time.
-Leg poppers! Start in a ball with your hands in fist straight out in front you. Lean back on your tail bone. Then pop your arms into a T and legs into a straddle, like your doing toetouch on the ground.
– Jack Knives/ VupsLay down with your arms straight and your hands in fist above your head. In one motion, pull your arms and legs up to meet in the middle. You have to use your abs to lift your arms to your legs. Come up like your doing a V.
-Straddle-ups. Do the same as the Jack-Knives, but once you reach the top of your jack-knive, straddle your legs and reach your arms through them.
-Push ups. I hope I dont have to explain those =]
This is basically what we did before every practice. They focus on the muscles cheerleaders use the most. Those will help your muscles become more flexible as well. But for specific flexibility like your splits and flying skills…
I’d start warming up my muscles by standing with my feet together and trying to reach my toes. I would spread my legs to shoulder width and do the same thing. Once I got into the groove, I’d start stretching my side split muscles by going into a lunge where my knee would touch the ground. After a while, I’d fall back to the knee on the ground and straighten the lunge if that makes sense. Going back and forth between the two until I felt comfortable sliding into my splits. Then to stretch my middle split, I sit in a straddle (basically sit down and spread you legs as far as they can go) and lean forward. Stretching to each leg afterward. This all takes like 45 minutes if you stretch you limbs long enough. Finally, I would stretch on the wall. This is basically pushing your butt up against a wall and spreading your legs. It feels really weird at first, but it helps a lot with your hip flexors. It takes a while to get use to but the longer you stay on the wall the better.
Tips for flying:
– Make sure when you jump into the bases hands that your arms are completely locked and you aren’t giving your bases any weight. Next time you stunt, do a hang drill. Basically jump into the stunt like your about to go up and tell your bases to drop there hands. You should be able to hang there for a good while. If you can’t, you need to work out your arms more! Get two chairs of the same height and basically hang there, arms locked and feet flat.
-Remember to pull your legs together so their about shoulder length apart and squeeze your butt like your trying to hold a quarter.
-When the cradle you, don’t jump out of it. When they call the cradle be as tight as you can be, lock your legs and keep your high V (or T if that’s what your squad uses). Let them throw you. When you think you have reached the peak of your jump, pull your arms straight down to your side and arch your back. Kinda like your trying to flap your arms once to get at least an inch more height. Arch until you feel your bases, then taco!
Sorry its so long, I’ve answered a couple questions like this so i just copied and pasted a lot of what i put! But all that stuff really does help!
i’m assuming your a flyer. pull up and squeeze your legs, lock out those knees. if you have weak knees or ankles tell your backspot to hold them in place for you.