Technique

Peak Performance: Get Skills at Home

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Here are some easy ways to get the most out of your at-home workout routine.

WHAT TO PRACTICE

When cheerleading runs in your veins, you can’t help but bust a move or 8-count anywhere you are. Since you can’t be at the gym 24/7, here are some tips that will help you succeed through 2017. Remember that safety is very important when practicing.

Recommended Daily Cheer Workout:
10 Push Ups
20 Hip Circles (on each leg)
30 Crunches
40 Toe Touches
50 Frog Jumps
10 Push Ups
20 Hip Circles (on each leg)
30 Crunches
40 Toe Touches
50 Frog Jumps
10 Push Ups
20 Hip Circles (on each leg)
30 Crunches
40 Toe Touches
50 Frog Jumps

Increasing your flexibility, endurance and strength is important to your role as an athlete on your team. As a cheerleader you must learn to master your motions, jumps, dances, stunts and tumbling. Use your down time between homework and practices to gain new skills quicker! If you remain consistent with your training, you’ll be a standout athlete on your team in no time.

Flyers must work on flexibility daily. Try practicing heel stretches, scorpions, bow-and-arrows, etc with the help of a belt on a door or a wall. Put the belt on your shoe and use the strap to pull your leg into the correct position while using the door or the wall for balance. Use a stand up mirror so that you don’t develop bad habits and make sure that you have correct form and a good straight leg.

If you’re a sideline cheerleader, it is also a good idea to practice your cheers and dances at home. Get a copy of your routine music and always write down the words to all the cheers and sidelines. Have a team mate or parent videotape the routine for you, and make sure they video from the BACK so that you don’t learn the moves the opposite way! Practicing in front of a mirror or videotaping yourself is a great way to see what you need to improve upon.

If you’re new to tumbling, then it’s a good idea to not practice new tumbling skills at home. Without the proper supervision, you could develop bad habits or incorrect form and that could set you back in the long run.  Skills that are easy to work on at home are front rolls, back rolls, handstands, snap downs, basic backbends, kickovers and once you’re more advanced, working on back walkovers can really strengthen your core and get you ready for the next skills in your upcoming tumbling class.

Check out this product that’s great for practicing at home:

4′ X 6′ HOME CHEER MAT by EZ FLEX SPORTS MATS
$96.00 + Free Shipping in the US

Practicing at home is great for furthering your skills as a cheerleader and an athlete. With the proper progressions and dedication you’ll be moving up levels in no time.

If you have questions, always make sure that you consult with your coach.

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