cheerleading exercises

Don’t Overstretch Yourself

April 17, 2014 by UKCA Admin

One of the most important traits of a cheerleader is flexibility. Getting it right is really important, so we take a look at some common stretching mistakes people make.

1. Not Stretching the Right Muscles
Depending on what you’re trying to learn, there are specific muscles you will need to stretch. To improve flexibility, most cheerleaders want to work on their splits. This means you should work on your hamstrings and hip muscles. Whatever you’re trying to learn, talk with your coach on what muscles you should focus on.

2. Not Working on Your Entire Body
While you do want to focus on specific muscles for specific skills, like the splits, you can’t forget about the rest of your body. For your splits, while you can focus on your hamstrings and hip muscles, don’t forget to incorporate into your workout exercises for your lower back, groin, calves, and quadriceps. Working on your entire body will help keep you limber and help prevent injuries and soreness.

3. Not Stretching Consistently
When it comes to your flexibility, it’s more effective to stretch more often for shorter amounts of time as opposed to the other way around. Don’t stretch for an hour once a week. Not only will you be sore the next day, but it will also take longer to improve your flexibility. Instead, stretch every day for 10 to 15 minutes. Or, stretch twice a day (in the morning and at night) for 10 minutes.

4. Not Stretching Slowly
Don’t rush through your stretches. This isn’t a sprint; it’s a marathon. You want to hold poses and stretches for as long as you can. Moving too quickly can cause injuries and reduce the effectiveness of the stretch.

5. Not Warming Up
If you stretch in the early morning or when you first wake up, warm up your muscles. Jog in place for a few minutes or do jumping jacks. Stretching cold muscles can cause injuries. Also, it’ll be harder to stretch if your muscles aren’t warmed up.

6. Not Breathing
A bad stretching habit is holding your breath. By taking deep breathes during a stretch, your muscles can loosen and extend more.

7. Not Stopping When it Hurts
While it’s normal to feel your muscles tightening, don’t ignore any sharp pains. You could pull a muscle, or worse. Listen to your body; it will tell you when it’s being pushed too far or needs a break. Never force a stretch, thinking your body will respond.

8. Not Wearing the Right Clothing
Never underestimate the power of good practice wear. Your clothing needs to be able to stretch and move with your body. Don’t wear anything baggy or loose and never wear jeans.

Share your stretching tips with us on our Facebook page.

Intermediate Tumbling at Wright Robinson College – 11/01/14

January 14, 2014 by UKCA Admin

Last weekend, Wright Robinson College hosted our Intermediate Tumbling course for UKCA coaches. The course enables participants to coach handsprings and vertical rotations within stunts and basket tosses.

The course is aimed for participants aged 13 and up who hold the UKCA Cheerleading 2 Basic Stunts as well as Tumbling Level 2 Certificate. Success on the course awards participants with a Certificate of Qualification as well as the ability to become an Assistant Coach.

UKCA coach Karen Graham had this to say about the event:

Well done candidate coaches. We had a fabulous day of tumbling, very tired by the end but we certainly achieved much. We are proud of you!

Check out these pictures from the course:

Intermediate Tumbling - Warm Up

Intermediate Tumbling - Exercise

Intermediate Tumbling - Explaining Tumble

Intermediate Tumbling - Assisted Tumble

Intermediate Tumbling - Tumble

Intermediate Tumbling - Tumbling

If you’re looking to enhance your cheerleading skills, check out our Course Diary now to find a course suitable for you.

Stretching Guide for Cheerleading

November 7, 2013 by UKCA Admin

Stretching is an essential part of cheerleading. A good stretching routine can help to minimize muscle imbalances, prevent injury, improve your calisthenic ability and your overall cheerleading performance.

Stretching

ptssc.net has created a guide to stretching that could be useful to our cheerleaders wanting to practice at home and to coaches looking for exercises for a class or training session.

If practising at home, it is advisable that you check with your parents/coaches first before trying poses yourself. Take it easy with the stretches to begin with. Don’t try new stretches on your own without help, and don’t overdo them. Do what your body can handle; stretches should never hurt.

Follow this link for the stretching guide.

Leg Stretches

August 28, 2013 by UKCA Marketing

Last week we told you how to get started with exercising and some simple arm, neck and torso stretches. This week we take a look at leg stretches.

Leg stretches are particularly important for making you able to do the splits without discomfort and pain. However, some of these leg stretches can be used to improve flexibility for everyone.

Remember,

It is advisable that you check with your parents/coaches first before trying poses yourself.

Take it easy with the stretches to begin with. Don’t try new stretches on your own without help, and don’t overdo them. Do what your body can handle; stretches should never hurt.

Start with a 2 to 3 minute warm up with your preferred cardio exercise, remember that you only warm up once you start sweating!

Stretches

STEP ONE – Sit on the ground with your legs together and straight out in front of you. Reach over your legs towards your toes, keeping your back straight. Try to bring your chest closer to your legs. If this is difficult, try it with your right leg bent a little, and then switch to the left leg.

STEP TWO – Still sitting on the floor, place your legs at a right angle – one facing straight ahead and the other to the side. Stretch forwards to one leg with your back straight and hold for 30 seconds. Do the same to the opposite leg, holding for 30 seconds again. If it starts to hurt then hold the stretch for a smaller amount of time and build yourself up to the 30 seconds.

STEP THREE – Place your legs at a 90 degree position, lean and stretch your body forward between your legs with a straight back. Hold the pose for 30 seconds. If it starts to hurt then hold the stretch for a smaller amount of time and build yourself up to the 30 seconds.

Exercises

LUNGES – Lunge forward with your front leg at a right angle and your back knee and foot along the ground, holding for 30-60 seconds (depending on how comfortable you feel doing it). Straighten your front leg and stretch it for 30-60 seconds (again depending on comfort). Return to the first lunge position, this time pull your back leg towards your bottom with your hand, hold for 30-60 seconds. Return to lunge position and flex your front foot for 30-60 seconds. Return to standing position and repeat with the other leg being the front leg.

This next exercise should only be completed if you can do the previous exercise and stretches comfortably. When trying for the first few times, ask someone to supervise you as you’re doing it to ensure you don’t injure yourself.

Wall Split – Lie with your back on the floor. Your bottom should be fairly close to the wall and your legs up and against the wall. Spread your legs slowly to the side until you can feel the stretch – Don’t try and go further than the stretch! Gravity and the weight of your legs will help to push them down. Hold for one minute or until you feel uncomfortable, you can always build up to the full minute.

To finish, jog, dance or do an another exercise for 2 minutes.

cheerleading exercises

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