Conditioning exercises for cheerleading fitness and performance are designed to cover an overall fitness program for those who need to spend long periods of time to stay active, alert, coordinated and endure non-stop performance.
Conditioning exercises for cheerleading preps
Getting ready physically and mentally are the initial considerations that you need to prepare yourself for the gruelling workouts ahead. Make no mistake, conditioning exercises for cheerleading are among the most physically and mentally-demanding routines around.
Better think twice if you think cheerleading is all just about spunk and sass, it comes packed with a powerhouse of activities as well as a good level of stress to keep it going.
Starting out with a cheerleading program needs to start with proper guidance from experts, as it can be harmful and send up in injury if not done correctly.
So whether you want to start a budding career as a cheerleader or would just want to maintain the program for fitness, you can surely count on cheerleading workouts to keep you in tip top shape and form.
Sign up in a recognized clinic
Make sure to join a reputable clinic or cheerleading program. They are usually certified and equipped to handle the training stuff and routines that make cheerleading exercises among the extreme work out routines out there.
Prepare for try- out day, don’t be too cocky or pretend to know something that you don’t or it could end up in trouble rather than making an impression.
If you feel you want to show something that would raise howls during tryouts, make sure to practice and master it ahead.
Conditioning routines to help you get started
Whether you are getting ready for competitions or preparing for the next seasons, you need to sustain your workouts to keep you ready and in perfect form.
Make sure to always remember that cheerleading does a lot of jumping and the best way to do it is to make sure that you jump off of your toes. It has been proven time and again that this technique makes you jump higher.
Ensure that you get full extension of your arms and legs every time you launch to make you feel “hyperextended” every time you jump.
Point toes at all times when in mid-air and not bend your legs during jumps to avoid getting a range of movements and avoid injury.
Starting off with standing straight up and legs spread apart, proceed to a squatting position while keeping the heels flat on the ground then slowly move back up.
Do this process 15 times.
Jet Fuel Lunges
Assume a plank position on the floor but with arms extended, then step the left foot forward just right behind the wrist, hold for two seconds, then step back. Repeat the process using the right foot.
Repeat the set 15 times.
Stand straight up with legs apart and hold a dumbbell vertically using both hands right in front of the chest. Proceed to a squatting position while holding the weight in the same position, allow the knees to come in contact with the hips then return to the standing position.
Repeat the process 20 times.
Use a 20″ box for this exercise. Stand 2 to 3 feet behind the box and assume as semi-squatting position. Then propel yourself up to the box and land on top in the same position prior to launch.
Pause for 2 seconds then step down and repeat the same process 10 times.
Cuts on Cuts
Stand up and assume balancing the right foot with legs slightly bent. Make a lateral jump to the left, while landing on the left foot with the knee bent and right leg behind you. Repeat the jumping process using the opposite parts of the legs and body, moving as quickly as possible.
Repeat the process 10 times.
From a standing position jump up and assume a plank position as you go down, bending the elbows to lower the chest to the floor. Return to the plank position and move on to assume a squat position then jump again and repeat the process.
Repeat 10 times.
Stand with the feet spread apart, step forward with the right leg and bend the knees while dropping the hips down until the knee grazes the floor, then step back to the original position.
Repeat the process using the other leg and complete 12 repetitions.
Start from a squatting position with hands placed on the floor in front of you. Launch your body upwards and extend your legs to assume a plank position, then return back to the squat position and stand upright. Repeat the entire process 10 times.
Start with the feet together and hands clapped together, then hit a high V motion as you move up to your toes. Circle the arms in front of the body as you bend your knees ready to launch for a jump.
Take off as high as possible and hit both arms in a high V motion as you extend both your legs to the sides to form an X.
As you begin your descent, snap your legs together and place both hands at your sides as you land.
With the same starting position as the X Jump, prepare to launch by bending your legs. Take off as high as you can and as you bring your arms to a V position, tuck both legs to your waist and keep the toes pointed.
With the same starting position, hit a high V and stand on tiptoe. Circle arms in front of you and bend your knees to jump.
Upon launching kick both feet to the sides as high as you can and in front of you. Make sure both legs are level with your waist and hit both hands with your toe tips, then snap your legs together to prepare for your landing.
Practice makes perfect
Of course, no one becomes an overnight success so make sure that you practice well enough to become better and better. There are also advanced extreme moves and jumps that you can start learning once you’ve mastered these basic routines.
Start conditioning your body for this cheerleading workout plan and to avoid losing grip or slipping when doing your routines, make sure to use Liquid Grip– a revolutionary non-slip grip enhancer naturally-formulated to reduce surface tension and helps prevent blisters, to ensure a painless and uninterrupted workout training program.
It easily washes off with water and leaves no greasy after-feel, so you can enjoy your workouts better without any worry of slipping.
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