Focus on the FCB and You Will Become a Great Flyer


At MGA Cheer Extreme, we often get asked about flying classes. While flying classes can help build one’s confidence, the reality is having large guys pick up little girls is not teaching them how to become better stunters. By focusing on what we call FCB, athletes will gain a strong foundation of skills required to become an amazing flyer. The best thing about this is it can be done at home!  That’s right, parents, no need to invest in private flying lessons until your child has mastered the FCB. What is FCB? FCB stands for Flexibility, Core strength, and Body positions. Until athletes have the proper flexibility, they will not be able to pull body positions. Without a strong core, a flyer will become loose in the hips, causing them to break their flying lines.


Over the next three weeks, we will be talking about each letter and giving you exercises you can do at home to improve your athlete’s FCB!  This week we will talk about Flexibility.


In an article written by Michael Curtis , there is no additional benefit between stretching 3 times a day verses 1 time day, or from holding a stretch for 60 second instead of just 30 seconds. At MGA Cheer Extreme, we recommend that you hold your stretches for a full 30 seconds using a stopwatch.


Step 1 of Your Stretch Routine: Warm your muscles up!  The American Red Cross recommends you warm up for around 5 to 10 minutes before stretching. Think about if you freeze a rubber band then tried to stretch it what would happen? Now think about if you warmed a rubber band up in the microwave and then tried to stretch it what would happen?  Here are some ideas on how to warm up your body.


  1. Slow jog in place or outside for about 5 minutes
  2. Jumping jacks
  3. Dynamic stretch routines

Click the video below to see a routine that uses both light cardio and dynamic stretching to warm up and strengthen the muscles required to become a great flyer.

Step 2: Stretch your important muscle groups that you will use as a flyer

Flyers must have flexible shoulders, hamstrings, hip flexors, quadriceps, and back.

Shoulder Flexibility is used to pull scorpions and scales. Here are a few shoulders stretching exercises, used to increase the range of motion in your athletes shoulders



Hamstring stretches:  Having a flexible hamstring helps athletes pull heel stretches and bow and arrows.

Quadriceps:  A flyer who has tight quadriceps will find it hard to pull scorpions and needles.  This video will give you some exercises to do at home to increase flexibility in your quadriceps

Back Flexibility/Thoracic Mobility:  You must have a flexible back in order to pull scorpions, scales, and needles.  This video will give you some exercises to do at home to increase flexibility in your back.  

Flexibility is something you can work on everyday at home.  A good stretch routine should take you about 20-30 minutes. If you have any questions or if you have an exercise that you love to do to improve your flexibility, please comment below or call MGA Cheer Extreme.  Keep an eye out for our blog next week when we talk about Core strength and drills!