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Cheerleading Exercises for Muscle Strength

The following video demonstrates exercises that can help cheerleaders develop muscle strength in the legs, hips, and core. These cheerleading exercises are being performed with Kinetic Bands; providing resistance for maximum results. The benefits, tips and prescribed recommendations can be found below for each exercise.

One of the keys to higher jumps, superior stunts and eye opening tumbling that will leave others trepid of a cheerleaders cutting-edge skillset is by increasing muscle strength in the lower body. These muscles include the quadriceps, hamstrings, hips, and glutes. Sounds imposturous, right? How can improving one’s strength possibly enhance the overall capabilities of cheerleaders in not only one area of the sport but ALL areas of the sport?! Well, for those readers that feel deceived by the simple formula being given, here is some food for thought. If cheerleaders cannot hold up their own body weight in pushups and squats, how can they possibly hold someone else? Especially, hold someone else’s weight suspended in the air. This formula may be simple but gaining strength both quickly and safely is not. Unfortunately, building a strong base takes more than just a snap of the fingers. It unquestionably takes hard work and dedication for cheerleaders to gain the additional strength needed to revolutionize their talents, but it’s more than worth it as each aspect of this super-charged sport requires it.

After presenting how cheerleaders can up the ante by increasing muscle strength in the lower body, let’s discuss how Myosource Kinetic Bands can be utilized by cheerleaders as a tool for both strength and conditioning to maximize valuable practice time and speed up the rate at which results can be achieved. Worn just above the knees, the bands provide resistance as cheerleaders exercise, practice stunts, tumbling, jumps and kicks, sideline chants and even dance routines; allowing cheerleaders to move freely in all directions while improving flexibility, range of motion and increasing both muscular strength and muscular endurance simultaneously. Strength training with the Myosource Kinetic Bands allows cheerleaders to quickly and safely gain muscle as the bands directly target the desired muscle groups, providing both consistency and smoothness to every movement being made, preventing the risk of injuries. The constant tension symmetrically added to the body during every movement keeps the hips aligned throughout each exercise, enabling cheerleaders to balance better and gain full control over their body. Adding resistance while practicing also provides cheerleaders with a cardiovascular workout. Increasing cardiovascular endurance will help cheerleaders avoid what any athlete dreads midway through a performance… becoming winded. Cheerleaders will acquire the stamina needed to compete or perform from the beginning of a routine to the very end with ease. Stronger and more confident in their sport, cheerleaders will certainly reap admiration from spectators for their improved skillset simply by adding the Myosource Kinetic Bands to their regular routine practice sessions.

Cheerleading Exercises to Increase Muscle Strength

High Knee Lunge

The High Knee Lunge works the quadriceps, glutes, and hamstrings to improve leg, hip, and core strength, while toning and firming as well.

To perform a High Knee Lunge, stand with the legs together and the arms to the sides. Start by lifting the right knee towards the chest and then lunge forward, reaching out as far as possible. Make sure the right knee does not extend over the toes of the right foot. The left knee should be bent and as close to the ground as possible without touching.

Repeat 6-8 reps per leg for each set. Perform 2-3 resisted sets, followed by 1-2 unresisted sets/ 2-3 times per week.

Power Kick

The Power Kick is a great exercise for improving the Toe Touch. Performing the Power Kick with several variations will target specific muscle groups, all of which will help with higher jumps and better cheerleading stunts.

To perform a Power Kick that targets and strengthens the hips and glutes, stand with the legs together and the arms out to the sides in a T motion. Each hand should be in a closed fist, with the palms facing down. Begin by raising the right leg out to the side, bringing it up to or behind the right hand with toes pointed forward.

To perform a Power Kick that targets the hips flexors, inner thighs, and hamstrings, stand with the legs together and the arms out to the sides in a T motion. Each hand should be in a closed fist, with the palms facing down. Begin by raising the right leg out to the side, bringing it up to or behind the right hand with toes pointed outward.

Repeat 6-8 reps per leg for each set. Perform 2-3 resisted sets, followed by 1-2 unresisted sets/ 2-3 times per week.

Open the Gate/Close the Gate (Hurdler Exercise)

This hurdler exercise, known as Open and Close the Gate, helps develop flexibility and strength in the hip flexors, glutes, and inner thighs. Hurdler exercises, like the Open and Close the Gate, promote good posture, range of motion, flexibility, balance, and stability.

As the name suggests, there are two parts to the Open and Close the Gate exercise...opening the gate and closing the gate.

Open the Gate

To open the gate, begin by standing with the legs together and the arms the sides. Raise the right knee in front to form a 90 degree angle. Slowly rotate the knee outward and back down to its original position.

Close the Gate

To close the gate, perform the exact same sequence as opening the gate, only backwards. Raise the right knee in a 90 degree angle out to the side and slowly rotate it back into a forward position to complete the exercise.

Repeat 4-6 reps per leg for each set. Perform 2-3 resisted sets, followed by 1-2 unresisted sets/ 2-3 times per week.

Cheerleading Exercises for Glute and Hamstring Strength

The following exercises are designed to target the glutes with some hamstring benefit. These exercises help with body control, balance and explosive power for higher jumps. The prescribed recommendations can be found below for each exercise.

Side Leg Raise

Flex the foot and point the toes forward to work on isolating the upper and outer area of the glutes with some quad and hamstring activation.

Repeat 6-8 reps per leg for each set. Perform 2-3 resisted sets, followed by 1-2 unresisted sets\ 2-3 times per week.

Squats

Make sure the Knee does not extend of the toe - drop the hips and squat to parallel. This will activate the lower glutes and hamstrings.

Repeat 6-8 reps per leg for each set. Perform 2-3 resisted sets, followed by 1-2 unresisted sets\ 2-3 times per week.

Box Squats

Activating the mid to lower glute area while training to drop the hips helping prepare for a properly executed Toe Touch.

Repeat 6-8 reps per leg for each set. Perform 2-3 resisted sets, followed by 1-2 unresisted sets\ 2-3 times per week.

Frog Squats

Helps develop strength in the glutes and hamstrings along with body control and balance.

Repeat 6-8 reps per leg for each set. Perform 2-3 resisted sets, followed by 1-2 unresisted sets\ 2-3 times per week.

Summary:

Executing these exercises, as recommended, will contribute to the cultivation of increased strength in the lower extremities and core. As cheerleaders develop strength in the legs, hips and core, they will experience higher jumps and kicks, improved tumbling passes, better body control, and fuller range of motion. Most importantly though, cheerleaders will see quick results while greatly reducing the risk of injuries.

 

Link Back to Cheerleading Main Page for resistance training information, tips, aids, and videos

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