Summer Circuit Training for Cheerleaders

Why do cheerleaders need circuit training?

Circuit training is a great way for cheerleaders to improve coordination and build strength and endurance simultaneously. As cheerleaders, we know that all three are important in the development of our overall performance. Other benefits to circuit training are:

• Power – using muscles for explosive bursts of movement
• Balance – controlling the body’s position, either stationary or in motion
• Flexibility – using an extended range of motion for injury prevention
• Body fat reduction and overall improvements in health

Format:

The format for circuit training is the grouping of exercises that are performed one exercise after another. Each exercise can be performed for a specific number of repetitions or for a certain time period before moving on to the next exercise. Each exercise is separated by a brief, timed rest of 30 seconds. To ready the muscles for work, it is very important to begin your circuit training by warming up with a brisk walk or jog and followed by stretching.

When:

The circuit should be performed at least four times a week, with a maximum of six times per week. The circuit can be completed once, twice, or three times through. It is up to each girl to determine the amount that is best for her. Keep in mind, the more you exercise, the stronger you will become and the more advanced your stunting can become.

Key Points for Circuit Exercises

Push Ups:

Make sure you place your hands shoulder width apart and keep your neck, back, hips, and knees in a straight line. If you struggle with push ups, do them on your knees until your strength is better.

Benefits: Strengthens the upper body to improve on the cheerleader’s ability to hold their own body weight as well as stabilizing the torso during cheers and stunts.

Tuck Jumps:

From a standing position with arms in a high V, swing arms around in front of the body like a prep for a jump. Jump in the air bringing your knees to your chest.

Benefits: Helps to strengthen calve muscles, hip flexors and quadriceps to improve jumps and tumbling.

Squats:

Put your feet slightly wider than shoulder width apart and toes pointing forward. While keeping your back straight, abs in, and chest up begin bending making sure not to let your knees go past your toes.

Benefits: Strengthens lower body muscles for more power in stunts.

Straddle Leg Lifts:

Sit in a straddle position on the floor. Lift one leg about 6 inches or as high as you can lift it and continue lifting the leg up and down without letting your foot touch the floor. Repeat with the other leg, then try to do both legs at the same time.

Benefits: Helps strengthen hip flexor muscles for better jumps and tumbling.

Step Ups:

Find a sturdy, elevated surface to step up on, alternating one foot at a time. The foot that is not stepping up should be hanging in a natural state.

Benefits: Builds strength in the lower body to improve balance and power in stunts, jumps, and tumbling.

Crunches:

Lie on your back with both feet on the floor in a comfortable position. With your arms behind your head or across your chest, lift your back off the floor by contracting your abs. DO NOT pull up on the back of your head.

Benefits: Strengthens the ab muscles thus aiding in stabilizing the torso in all aspects of cheerleading.

Liberty Hop:

Start in standing position. Use your arms and jump to one side landing in a liberty position. Hold this position until you have your balance, then repeat by jumping off the other leg, in the other direction.

Benefits: Improves strength and power of lower body.

Dips:

Place your hands behind your hips at shoulder width apart on the edge of a bleacher, chair, or step. Extend feet out in front of you with your knees bent. Dip down by bending at your elbows then contracting your triceps as you press up to the starting position.

Benefits: Improves strength and helps individual support their own body weight.

Alternating Lunges:

Start in standing position. Step forward with one leg to a lunge position, then push back to starting position and repeat with the other leg. Make sure you keep your head and chest up and your knee and ankle in alignment. Do not let your knee extend over your toe.

Benefits: Improves mobility and power of lower extremities while improving balance and coordination.

Shuffle:

Shuffle in a sideways motion making sure not to cross over your feet but to have your feet meet before stepping out. Shuffle five steps in one direction, and then go back to starting point by shuffling back five steps in the other direction.

Benefits: Improves coordination while enhancing cardio endurance.

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