When it comes to preparing for cheerleading tryouts there are 5 key areas cheerleaders should focus on.  Just like a puzzle, when cheerleaders fail to focus on all the pieces of the puzzle they often get an incomplete picture; or worse, end up getting injured.   The five key areas your athlete should focus on are: jumps, motion technique, stunts, tumbling, and the most important part of the puzzle is their strength/conditioning.

 

In my 23 plus years of coaching cheerleading, the number one reason I see that athletes do not meet their cheerleading goals is the lack of flexibility, speed, and strength required to master the art of cheerleading.  Brooke Haden is a certified personal trainer and lead fitness trainer at Fitco in Forsyth, GA. Brooke developed a love for fitness after spending over 15 years as a former gymnast, competitive cheerleader, and as a former cheerleading coach at MGA.  Drawing on her experience and knowledge Brooke has created a workout program designed to help develop the strength and athleticism required to excel in our sport. While this workout routine will only take 15-30 minutes a day, the benefits will pay off tremendously.  

 

This workout routine should be performed in a circuit, which means perform each exercise for 40 seconds, rest for 20 seconds, then move onto the next exercise. Once your athlete has completed all 6 exercises, we refer to that as being 1 set.  Each athlete should perform 3 sets 3 to 4 times a week.

 

Exercise 1:  Plank Walkout/Inchworms-

Exercise 2: Plank Holds

Exercise 3 and 4 Lateral Lunges

Exercise 5:  Push up-

It is better to do the modified version correctly getting the full range of motion until you get the strength required to perform a proper regular push up

 

Exercise 6:  Upright Row

To help you track your fitness goals and improvements, click here to download a workout tracker form.

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