See more ideas about Cheer, Cheer workouts, Cheer hacks. Exercises such as the wall sit are beneficial for bases, who often hold static positions, such as when they are holding flyers up during stunts. Each exercise in your Workout Wednesday today is designed to advance flexibility, boost confidence, improve body control, and get #cheerfitstrong! Now let’s get to it! 3.

Simple exercises, such as squeezing a tennis ball, squeezing grips and using free weights to perform wrist and forearm exercises, will help. Priority in this role is to avoid injury (mainly due to slipping) when you’re lifting your flyer higher but still ensuring your feet are stable on the ground. Elliptical training and stairs are also helpful in training the leg muscles you will need as a successful cheerleader.

My story and fitness journey goes a little like this… I wasn’t always the fitness junkie I am now, but it was overcoming an injury and turning a challenge into an opportunity that I realized fitness works!Not just for me, but for the cheerleading industry as a whole. Bases should bend their knees and hold their hands out in front of them palm side up. Although physical attributes may play a part in what position you fill (bases tend to be taller and stronger), it is your skill and ability that is important. Take a cue from their training by doing at least two days a week of weight training.

This HIIT workout combines plyometric moves and strength moves for a total-body workout that will leave you ready to tackle any challenge—on the field or off.

Balance Exercises Flyers and bases -- the cheerleaders at the bottom of pyramids and stunts -- work together, and often flyers must stand on a base's shoulders or in his or her hands.

Problem: You are not able to hold a stunt once it is up.

Without bases, the flyer wouldn't go up, as it's the base's job to lift or throw the flyer. Let's Get Loud! The athletes which execute those stunts are known as stunt groups and usually consist of four bases that lift or throw one top person into the air. The amount of athleticism required to be a good cheerleader leaves little doubt for the need for specific cheerleading workout. These exercises work and heres’ why.

The base in cheerleading serves as the foundation of the stunt.

Mar 5, 2019 - Explore cheerconditioning's board "Cheer Tips: BASES", followed by 6934 people on Pinterest. Many females, in general, tend to lack the arm strength their male counter parts have, so arm strengthening is the key ingredient to a cheerleading base's exercise routine. This pyramid requires two bases, a mounter and a spotter. The quality of cheer equipment you use can inspire . Bases are versatile members of a cheer squad. Cheerleading Exercises for Glute and Hamstring Strength.


The base in cheerleading serves as the foundation of the stunt. The following exercises are designed to target the glutes with some hamstring benefit. This workout routine for cheerleaders is a four day per week plan that includes the two workouts: the cheerleading circuit workout and the cheerleading core workout. Bases stand facing each other.

DB Lunges (Step forward and back, alternating legs.) Often the base is not locking out her arms or shrugging through the shoulders. each Day 1 1. Complete each exercise for 10 reps, repeat 4 rounds with your stunt group! Problem: You are not able to hold a stunt once it is up. A double base elevator is a fairly simple cheerleading pyramid. We got a taste of the New York Jets Flight Crew circuit training workout, designed by New York Sports Club trainer Alyssa Exposito and modeled below by Flight Crew cheerleader Jacqueline. To get more bang for their buck workout-wise, they pack in shorter, more intense workouts. Cheerleaders are required to cheer in front of crowds for an entire game - sometimes up to two hours. Without bases, the flyer wouldn't go up, as it's the base's job to lift or throw the flyer. Start by running every day, even if you can't run the whole time. Warm-up 150 jump ropes 2.
Simple exercises, such as squeezing a tennis ball, squeezing grips and using free weights to perform wrist and forearm exercises, will help.

By being active you increase strength.

Admittedly, I was never on the cheerleading squad in high school.

Each exercise in your Workout Wednesday today is designed to advance flexibility, boost confidence, improve body control, and get #cheerfitstrong! How to Get Stronger for Stunting in Cheerleading.

Resistance training performed on three nonconsecutive days a week can increase the strength of your muscles, tendons and ligaments, making cheer stunts less challenging. A double base elevator is a fairly simple cheerleading pyramid.


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