Question by Dancer4Life: How can i start conditioning for cheerleading?
I really want to work myself hard? Please explain what each move is? And do crunches help how do you do them?
Best answer:
Answer by Cheeerioo
Push ups will help you. Try to do 50 a day, but space them out. You also should go running or go on a treadmill. Also if you’re a flier you’re gonna want to stretch your scorpion, and heel stretch.
Give your answer to this question below!
hey! okay basically just do the following :
crunches/situps – they help with your jumps
and stretch alot.
practice jumps like your
-toe touches:
http://www.youtube.com/watch?v=AkBeXjb4ZAk&feature=related
pikes:
http://www.youtube.com/watch?v=gKj-HLcOnZw&feature=related
herkies:
http://www.youtube.com/watch?v=ScbO3HMqGSc
and hurdles:
http://www.youtube.com/watch?v=Se_RgMU3GcU
the ones id practice the most are toe touches and pikes.
heres an article on how to improve your toe touches:
http://cheerleading.about.com/od/learningaboutjumps/a/toetouch_drills.htm
try to know how to do a cartwheel and back handspring too, but if you cant thats fine.
and run for about ten-twenty minutes every other day.
Crunches do work. It’s almost like a sit up you just don’t sit up all the way. For you I think V-snaps would be a great idea. Lay on your back, keeping your legs straight and together, lift them vertical and at the same time, reach upwards to touch your toes. Try about 20 of those but if you can handle more, definately go for it.
Lunges and squats are also a great idea because they help to increase the strength in your legs, which is helpful when it comes to doing jumps and tumbles. Also, its good to work on your pyke and/or straddle holds, you can do them on the ground or a bench or even planche poles if you have them, but when you hold them, wear ankle weights or heavy shoes so that when you need to apply them in your cheer, it comes easier.
Hope this helps, good luck =]
Here’s a page with articles, pictures, and videos of how to work out: http://aescougarcheer.com/Cheer101/exercise.htm Don’t forget that working on your jumps and tumbling also count as part of your exercise regimen.
Good luck! :^)
Conditioning is an important aspect of cheerleading. By doing the exercises below you will increase your overall fitness level as well as give yourself the strength and muscle control to perform at an improved and high level.
EXERCISES:
Crunches- Strong stomachs are very important in cheerleading. A strong stomach allows for better cheer jumps–it helps in better stunting and pyramids–as well as in gymnastics. Your legs should be bent, your chin should be facing the ceiling, and you should sit-up so your shoulder blades are slightly off the ground, keeping your stomach tight. Begin with about 25 and work your way up to 100.
Side Crunches- All the same rules apply with the regular crunches, only your legs are bent and leaning over to one side. Do your crunches normally, keeping your shoulders slightly off the ground. Again, begin with about 25 on each side and work your way up.
Jump Rope- Jumping rope is a great way to getting a great cardiovascular exercise workout while enjoying it. In addition, jumping rope can not only help with cardiovascular health, but it also helps to improve coordination and agility. If this exercise is performed frequently, it can also help with muscular endurance. Besides, how many times have you not gone to the gym or performed a morning walk due to bad weather conditions that cannot be controlled? Jumping rope could have been a great alternative in this scenario.
Note: A fun way to do sit-ups as a squad is to do it to music. One eight- count of crunches to the middle, the next eight- count to the side, back to the middle for another eight- count and so on!
Toe Touch/Pike Sit-ups- This is a great exercise to help with your toe touches! Begin by lying down with your legs straight and your arms above your head. In one quick and sharp motion bring your legs and body up into a toe touch position. Quickly snap your legs back together and return to the lying position on the floor. You may also want to increase the difficulty level by doing the same exercise only in a piked position. A good amount of these sit-ups is about three sets of 10.
Leg Lifts- Lay on the ground with your legs straight out in front of you. Try to lay in front of something you can grab onto, for instance, a bed post. Lift your legs to a 90 degree angle and then lower them down until they almost touch the ground, and then repeat. Begin with 20 and work your way up.
Partner Leg Lifts- Have one person lay straight on the ground with their legs out in front of them. The other person will stand just above the head of their partner. The person on the ground will grab onto the ankles of their partner and lift his/her legs to a 90 degree angle. The partner standing up will push their partners legs down as hard as they can. You want to try to push their legs all the way to the ground. The person on the ground will resist and try to stop their legs before they hit the ground.
DIET:
What to Eat and When
Before- Eat high carbohydrate foods like bread, pasta, whole grains, vegetables, and fruits. Carbohydrates are digested quickly and provide glucose to the muscles. Stay away from dairy products and too much protein like greasy hamburgers, pizza, ice cream, and cheese. Avoid soda pop and candy bars. They can give you a quick burst of energy, but it will drop quickly, leaving you feeling spent.
Timing your meal from 1 to 4 hours before strenuous activity will help keep plenty of blood glucose available for your muscles.
It is also important to drink plenty of water to keep your muscles hydrated.
During- Drink plenty of water. Exertion and perspiration deplete your body of fluids and can lead to dehydration. It is recommended you drink at least a half of cup of water for every twenty minutes of exercise or strenuous activity.
If your activity is hard and continuous, over 90 minutes, drink a sports beverage or a drink with sugar added.
After- This is the time to eat protein to replenish what you lost during your physical activity, but don’t overdo it. Remember protein can not only come from meats but is also present in dairy products and eggs.
Replace carbohydrates if your activity was long and exerting.
Replace any potassium or sodium that has been lost during competition or training by eating fruits, vegetables and salty foods.
Continue to replace fluids.
Knowing what foods your body needs for energy will payoff in your athletic accomplishments. Eat smart and you’ll perform better.
Good luck with your conditioning!