Cherryvale High School Cheerleading

Base/Back Spot:

 

Leg Exercises:

Leg strength is important for bases so they have a stable base to support the weight of other cheerleaders during pyramids and stunts. Exercies such as the wall sit are beneficial for bases, who often hold static positions, such as when they are holding flyers up during stunts.  to perform a wall sit, simply place your back against a wall and bend your knees until your thighs are parallel to the floor, then hold the position.  Adding weights during leg exercies such as squats as lunges also is an effective form of training, because bases mush hold their own weight and the flyer.

 

Shoulder Exercises:

Bases should perform strength training exercies for the sholders so they are able to lift flyers up and hold them.  When a base raises a flyer over their head, they are basically performing a shoulder press to lift the flyer.  The dumbbell shoulder press can increase shoulder strenth, using a similar motion to that ofpressing or tossing a flyer upward.  To perform a dumbbell shoulder press, stand holding dumbbelss in front of your shoulders with your palms facing out and your elbows bent.  then, push the dumbbelss straight upward. Dumbbells are ideal because you can modify the wight incrementally to increase strength as soon as you're ready.  They also force each arm to work independently so one side won't get stronger than the other.

 

Core Exercises:

V sit-ups are a challenging exercise that cheerleaders use to improve core strength.  Unlike a standard sit-up, the V sit-up requireds movement in the upper and lower body.  The V sit-up is basically a combination of a partial sit-up and leg raise.  to perform the V sit-up, lie on your back with your arms straight on the floor over your head and your legs straight as well.  then, raise your arms, head, sholders and legs toward the ceiling and toward each other as if to touh your toes.  You can increase the difficuluty by holding the end position for two seconds before lying back on the floor.

 

Flexibility:

Bases do not require the same level of flexibility as flyers, but they should still stretch daily to increase flexibility.  It is nice for bases to be able to perform front and side splits.  Two stretches you can do to prepare for the splits are the pike stretch and the wide straddle stretch.  To perform the pike stretch, sit with your legs straight and pull your toes toward you as you bend forward from the waist and get your nose as close to your legs as possible.  Open your legs wide and bend forward to touch your chest to the floor to perform.

 

Flyer:

 

Heel Stretch: (50 times for left leg and 25 for right)

1. Keep both legs straight, even when pulling.

2. Tow should be pointed toward the ceiling.

3. MOST IMPORTANTLY pull leg in front of body and not to the side.

4. Keep arm in a high V the whole time.

 

Bow & Arrow: (25 times)

1. Keep chest and right shoulder up

2. The arm that goes through must be in between a high V and a T (this will look straight across when in a bow)

3. Even though hand is holding the left shoe it still has to give the appearance of being pointed.

 

Scorpion: (pull the right way and connect 25 times)

1. The "hamburger grip" is the only way

2. Right arm is in a high V while pulling before it connects to shoe

3. Make the "O" on your back big and in an oval (don't pull the shoe towards head, pull it striaght up instead)

 

Arabesque: (hold 10 times)

1. Hold your back leg up so you get used tomaking it higher than usual 

2. Point belly button towards the floor

3. Keep the leg straight all the way through the toe ( hard pointed toe)

 

Arch Leg Holds: (hold each for 20 seconds, on stomach-leg lifts 5 times)

1. Heels touching

2. Squeeze legs straight

3. Squeeze booty

 

Superman Holds: (hold each for 15 seconds, same as arch leg holds but arms are up too- 3 times)

1. Arms are lifting right in front of you in sync with legs

2. Arms stay about a foot apart and move back and forth until time is up

3. Don't let arms sway.  KEEP THEM TIGHT!

 

Scale Pulls: (10 times)

1. Do both hands on hips and arm in high V

2. Straight leg, no bent legs

 

Core Strength: 

1. 50-100 crunches

2. 25 flutter kicks on each leg and in the middle (in straddle)

 

Balance for Libs

1. Stand on edge of a step

2. Raise up on toes and balance for 60 seconds

3. Continue with #2 until you have NO movement or sway

4. Repeat with 1 foot raising other foot into lib position.

5. Continue with #4 until you have NO movement or sway