Cheerleading Stretches

Cheerleading stretches and workouts are designed and performed to avoid any physical injury during cheerleading practice or performing at a live event of cheerleading. To have an excellent cheerleading performance it is necessary that the cheerleaders are in the best of shape and have fit bodies. There are various stretches which are practiced by cheerleaders to attain perfection for different steps as it makes the body agile and flexible.

How to do Cheerleading Stretches

Stretches are beneficial to the body. As cheerleaders move their body in a number of movements which are full of twists and turns, these stretches ensure that they don't suffer any muscle injury. So let's have a look at some basic cheerleading stretches for flexibility.

• Have a good warm up for at least 10 to 11 minutes. Start with simple exercises like jogging and skipping.
• Stretch your legs and torso by sitting in a pike position (legs stretched right in front of you). Lean ahead and pull your toes back, when you feel the stretch hold the position for 25 seconds.
• Loosen your thighs and back muscles by placing the soles of your feet together. Bend forward with a straight back.
• Stretch your oblique muscles by sitting in a pike position, rotate your upper body in both the directions.
• Stand straight, bend your knees a little and open up. Lace all your fingers together and stretch your palms out right in front of you. Press your palms up to the sky, stretch to the right and then left. Lock your fingers behind your back and raise your arms slowly until you feel tension.
• Roll you neck in all the 4 directions and then continue the stretch by leaning your head to the left and to the right.

Stretches for Flyers

Heel Stretch Drills: Make the flyer stand back to the wall. This a partner activity so she should have another girl helping her out. Her leg should be stretched up straight. Make sure the knee is locked out. The flyer's partner must stand close with the flyer and the flyer must place her leg on the partner's shoulder. Hold this position for 10 counts. The partner helps the flyer bring her leg close to her head and she holds the flyer's leg for 10 counts. The flyer's partner stands chest to chest with her and stretches the flyer's leg as high as she can withstand the pain. Release after 10 counts.

Arabesque Drills: Make the flyer stand facing the wall, in an arabesque position. Keep your hips as square to the front as possible. Always remember the standing leg should be straight and the knee should be locked. Do one leg squats with the help of a partner. This will put immense pressure on your leg and even exercise it in a much better way. Do 10 counts and repeat it with other leg.

Stretches for Splits

Pike Position Stretches: Sit with an erect posture with your legs straight out in front of you. Keep your legs together, try to touch your toes but make sure that your knees are locked. Once you touch your toes, try touching your nose to your knees. If you find it difficult to touch your nose to your knees, you might not be ready to do splits yet. Keep practicing on a daily basis and you will gain the maximum benefits. Do this stretch twice a day and make sure your knees are locked and your toes and feet are pointing upwards.

Toe Touch Stretch: This stretch is popularly known as a side split or front split. The aim of this stretch is to make your legs stretch out on both sides as far as possible. When you are comfortable in this position you might also be able to touch your nose to the floor in front of you. Regular practice will make your legs flexible and graceful. But don't overdo it if you are doing it for the first time, make sure you don't stretch beyond the point of pain. These two stretches are ideal examples of cheerleading stretches for jumps.

So these were some basic points on cheerleading stretches. Practice them regularly and you will perform some perfect splints, jumps and flyers.