Cheerleading requires a high level of flexibility for stunts, jumps, and routines. While some cheerleaders have a natural flexibility that allows them to touch their toes and perform backbends effortlessly, everyone can improve their flexibility with a good cheerleading flexibility workout plan. Flexibility also enhances overall athleticism, agility, and performance on the squad.
A good cheerleading flexibility program includes a combination of dynamic and static stretches, both of which should be done on a consistent basis. Dynamic stretches, like light jogging and jumping jacks, warm up the muscles and joints and prepare them for static stretching. Static stretches, such as the straddle stretch, can be done after the muscles are warmed up and should be held for 15-30 seconds.
Flexibility training can include body weight plyometric exercises (squats, lunges, walking lunges, and pushups) and strength training with dumbbells or medicine balls. The women’s strength program focuses on increasing the vertical and horizontal jumps that are required for mounts and tumbling, while the men’s focus is on building explosive power for partner lifts.
The key to a successful cheerleading flexibility workout is consistency and dedication. It takes time to see results, so be patient and don’t compare yourself to other cheerleaders who seem to have an effortless level of flexibility. Just focus on yourself and your own progress, and before you know it, you’ll be able to do that handstand!
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