What kind of training do cheerleaders do

If the body is not prepared for the physical intensity of a 2. A cheerleading routine can be compared to running the m hurdles, but our intensive cheer competition weekends combining hours of training is more like running the marathon. The message of this video explains the basic principles of how our bodies use oxygen to build better endurance, regardless of the "distance" or type of running.

These same principles can be applied to cheerleading: the key is giving the body enough TIME in order to adapt and increase its ability to endure more. The sections in this article build on these exact same principles, to explain why endurance training is KEY to every cheer team. Athletes that are trained for endurance will perform much more consistently, find putting full routines together and repeating skills over and over with ease. Of course, this will also help decrease injuries closer to competitions: because they body will have gradually adapted to the change in physical demands.

Skill and endurance are two parts that make a whole, one cannot exist without the other. The body is simultaneously dealing with stress, muscle fatigue and shortness of breath: a disastrous cocktail for execution. Thankfully, all these 3 things are easily trainable. The problem? Most teams train the entire season to master individual skills or sections and struggle enormously with hitting full-outs.

Training an athlete's stamina and endurance gradually from the start of the season is so important, but even if you only have 1 month to go - you can still make huge improvements.

Even though these measurements are currently untested in cheer, we are using a similar sport to compare it to: the m hurdles which requires both endurance and explosive energy for about 2. First, the yoga poses have been practiced for centuries and have been proven to promote flexibility and second, it gives you a set program to follow. And when you have a set program to follow, you are not going to skimp out. Yes, it will take time to perfect, but with practice, you'll soon be bending like Gumby on a hot August day.

If you have access to a gym or a yoga studio, going to a class can be a great way to learn more poses and to have your flexibility critiqued by someone who will help you extend it.

Having more flexibility will not only make you more gymnastic, but it will also protect you from injury. Your muscles will be more supple and able to bend with you as you cheer. Make sure to keep your stretches just before the point of pain; you don't want to hurt yourself just getting prepared. Thirdly, and this is what you are expecting, you've got to get strong. I would recommend lifting 3 times per week. When you start practice, you should probably continue to lift two times per week. You'll be doing lifting at practice of people in this case so you don't need to lift at home as much.

Also, the volume of your lifts, once you are in season, should be reduced. Depending on how demanding your practices are, you will have to decide in the reduction for yourself.

I found, as a runner, that out of season I would usually do three sets of my lifts three times a week, but in season I would just do each lift for one set, with the exception of isometric body weight exercises, which I would do two or three times. Because I was working out so much, I didn't want to hinder my athletic performance by overtraining. For Cheerleading, you will want to focus on the upper body strength, so I would do 2 days of upper work and one day of lower.

Be sure to rest adequately, but not extensively, between sets. You want to feel strong enough to do your next set, but still a little tired from your last one. Since you never know what your practice will bring, I'm not going to give you specific days to do the weights. You'll notice most of the exercises are in supersets or circuits; this will mimic the active periods that you have during your games, and will teach you to push through tiredness.

But there's a third component we haven't talked about yet. What makes a great cheerleader isn't just how she eats and how she trains, but her spirit.

High School is a great time to show your spirit. The Matt Roberts Personal Training team have long been recognised as industry leaders. With more than a million hours delivered across the UK.

Now, our expert training team can coach you wherever you are in the world! Mayfair Physiotherapy offers unrivalled expertise and high quality care. We have an expert team of Specialist Physiotherapists with years of experience led by Simon Gilchrist. Dive deep into your health, wellbeing, energy, vitality and longevity as a key part of ensuring we can make you become the best version of yourself. Taking the time to ease the body and mind is important, especially in a city as fast paced as London.

Yoga is the ideal discipline for new and existing clients to complement their hectic lifestyle and current training regime. Our team led by Specialist Physiotherapists, will tailor a unique program to ensure good spinal health and wellness that will enable you to reach your training and life goals. Get Fit Like A Cheerleader Even without brightly coloured pom poms, ribbons and costumes you on the side line can strive for that toned and perfected body, soon to be on our screens.

Exercise Build in 3 strength training and 2 cardio sessions into your week. Sleep hours of sleep per day is what our body needs to function optimally. Why Do The Scales Fluctuate? Get back on track after an indulgent weekend! Physiotherapy Mayfair Physiotherapy offers unrivalled expertise and high quality care. Medical Wellness Dive deep into your health, wellbeing, energy, vitality and longevity as a key part of ensuring we can make you become the best version of yourself.

Put a cheerleading spin on your poses by making them mimic stunting positions. For example, instead of doing the Tree pose from yoga, turn it into a Liberty with your arms above your head in a high V motion. Incorporate at least one balance exercise into your training routine every day. Hold balance poses for 30 seconds or longer, breathing deeply throughout them. As you progress you may want to train on a balance cushion or pillow that will challenge your stability even more.

Based in Wisconsin farm country, Jami Kastner has been writing professionally since and has had many articles published online. Kastner uses her experience as a former teacher, coach and fitness instructor as a starting point for her writing. By: Jami Kastner. Fact Checked.