Cheer Workouts

Cheerleading requires a great deal of strength and stamina, acquired only by exercising regularly and properly with the right routine.  This strength building not only improves performance, but greatly reduces the risk of muscle and joint injuries that are all too common in cheerleading.  A cheerleader should incorporate muscle-building to target the muscles that will be used in stunting and tumbling, as well as cardio to build endurance and stretching to improve flexibility.  Athletes should create routines that are challenging, but realistic relative to their current abilities, keeping in mind that everyone has different abilities and strengths.  A common starting point is to designate 3 days a week for strength training, and 2 days to endurance building, but there are numerous different routines to accomplish specific goals.

First and foremost, before attempting any exercise in a workout should be a warm up and stretch.  Doing this will elevate body temperature, promote blood flow, and prepare the body to work.  Warm ups should usually only take about 5 minutes, and can include jumping rope, a light jog, or any non-stop movements using large muscle groups.  After warming up, a static stretching session should follow.  Once again, you want to target all the large muscles in your stretches.  A coach or trainer can provide a proper stretching routine to ensure maximum prevention of injuries.

Following stretching will be the actual workout.  On a cardio day, at least 30 minutes is recommended of activities including running, step aerobics, dancing, biking, hiking, or an elliptical machine – any activity that raises the heart rate to 75% of maximum heart rate.  Here’s a simple calculation to find maximum heart rate:

Max HR = 70 % x (225 minus age).

For each of the 3 strength training days, focus on different muscle groups.  For example, focus on legs and abs one day, arms and shoulders the next, and chest and back on the last.  Body weight exercises are very effective and include exercises like lunges, push ups, squats, and pull ups.  Incorporating core muscles increases the effectiveness of many standard exercises.  This can be accomplished using an exercise ball, standing while exercising, or alternating one side of the body at a time.

The more a cheerleader workouts out, the harder they can push themselves, trying new exercises and strength training routines.  Be sure to keep interested mentally too, by switching up routines regularly.  This will also shock your muscles and demand more from them to adapt.  When looking for an actual routine, it all depends on your individual skill level.  Below are links to a few college cheerleading workouts – these are difficult and we do not recommend them for beginners.  Ask a coach, trainer, or doctor, to recommend a program or routine that’s appropriate for you.

http://www3.malone.edu/media/1/4/36/Malone_University_Cheerleading_Workout_Plan.pdf
http://clubs.marist.edu/cheer/2009-2010/Marist%20College%20Cheerleading%20Workout%20Plan.pdf