A dynamic warm-up’s goal is to prepare you for the activities of your sport and increase the temperature of your musculature. In a dynamic warm-up you will not see anyone holding a stretch (we will save that for later!) instead your warm-up will focus on moving through motions and stretches to prep for all the complicated aspects of cheerleading. You will prepare the major muscles and joints of your body to work and move the way you need them to. Below is a dynamic warm-up example, it should take you 5-10 minutes to complete!
Active Warm Up Stretches
(10-20 ft walking or 10-20x in place)
(Below: knee hugs, quad pulls, figure 4s, hamstring kicks, lunge twist reach)
In order to prevent the cheerleading injuries at the ankle and knee we must strengthen a little higher up! Your hip muscles, especially your gluteus medius (side of hips) and gluteus maximus (back of hips) help to stabilize your body’s position in space, specifically your legs. If we keep both of these muscles strong, it can prevent the ankle and knee injuries seen during cheerleading.
Single Leg Stars
Start: Standing on one leg with a slightly bent knee, exercise band above knees or around ankles for resistance.
Action: Reach to your opposite leg in front and return to starting position putting little to no weight through this toe. Repeat reaching to the side and back. Make sure to keep your standing leg’s knee facing straight forward!
Try: 3 sets of 5 repetitions each
You’re core muscles are much more than just those six-pack muscles (rectus abdominis), really they are important because these muscles are a stable base for your back, legs and arms — everything connects here! A strong core can help you land your hardest tumbling pass and be your strongest support you when you’re holding a teammate in the air or flying in the air yourself! Below is one of our favorite core series to address a few different parts of the core!
Plank with Kicks
Start: Plank on elbows, engage core so shoulders, back and hips form a straight line
Action: Hold plank on elbows while alternating lifting one leg at a time. Make sure you are using your glute ( or bottom) to lift each leg while keeping your hips square to the floor.
Try: 3 sets of 12 repetitions each
Kicks!
Clamshell!
Side Plank with Clamshell Hold
Start: Lying on side, elbow and knees bent, resistance band (optional) above knees
Action: Lift into side plank on knees and elbow, making sure your elbow and shoulders are in one line. Your shoulders, back, hip, knees should be in line. Lift top leg and hold. You should feel this on both sides of your hip and in your core!
Try: 3 sets of 30 seconds
The back of your shoulder helps control and support all the movement throughout your arm. Whether you are doing motions, stunts, or tumbling each aspect involves the back of your shoulder to be strong for your to work from. Below is our favorite posterior (back) shoulder exercise to increase that strength!
90/90 External Rotation
Start: Standing with elbow bent to 90 degrees and at the height of your shoulder, holding onto a stable exercise band that is pulling from directly in front of your hand
Action: Use the muscles in the back of your shoulder ( on your shoulder blade) to lift forearm and hand up like you are waving. Your elbow should stay at a 90 degree angle and not move at all!
Try: 3 sets of 12 repetitions each
Flexibility gains for jumps, stunts, dancing and all other things cheerleading is best saved for the end of practice. Stretching can decrease the amount of power your muscles make, so we save it for the end when your done with your sport! Your body will also already be warm to gain the most flexibility possible. To make long term changes in your flexibility you have to hold your stretches for 90 seconds total, or 3 sets of 30 seconds! It is important to hold your stretch when you first feel tension, stretching beyond could cause an injury. Below is our favorite and safe hamstring stretch to make your jumps and stunts even better!
Hamstring Stretch
Start: Lying on the back with both legs straight, a non stretchy material strap ( yoga strap, towel, sheet, rope) around the middle of one foot
Action: Lift one leg using your arms and the strap (your legs shouldn’t do any work!) until you feel light tension or stretching behind you knee or in the back of your thigh. Hold this stretch!
Try: 3 sets of 30 seconds
It is important to build your skills from a strong base, this means having a good technique with the most basic skills of every aspect of cheerleading. Injuries can be prevented by not attempting skills that you are not fully prepared for! Always have your coach or an expert present when trying something new!
Of course for any injury prevention we know that having good nutrition and enough sleep a night ( approximately 8 hours) are large factors in preventing injuries!
As always, contact Girl Fit PT if you have questions or would like to schedule a physical therapy or a wellness visit so we can help you make sure you can continue your cheering!! GO GIRLS!
