City Of Preston Cyclones
Cheerleading
If you want to be the best you can be, you must stretch and condition your body outside of training hours. This will help you build flexibility, strength, power and stamina. Try and do something every day and you will soon see the difference.
Tumbling Tips from Nat...
Things to practise at home
Work your back bends onto a sofa, or if you have enough room hand stand to bridge (hands on floor and feet onto sofa/bed) and practise kicking over *****PILLOWS UNDER YOUR HEAD! *****
- Bridge wall walks (lean back into bridge and walking your hands up and down)
- Bridge with feet on sofa/bed and practise kicking over
- Handstands against a wall
- Practise normal bridges, wrists and shoulders in line, legs together and straight, try it against the wall and push your shoulders against the wall
-leaning against a wall creating a 90degree angle with your hips and back, push your shoulders down the floor but keep your head up, legs and arms straight.
Shapes for flyers to practise to try acheive -
Bow & arrow / Heel stretch / Scorpion
To acheive these it will help reach hyper extended splits as shown below. make sure your laces of your back foot are facing the floor
Start with a something low and work your way higher. Always do BOTH legs not just your good one!
Arm strength circuit
Leg strength circuit
Core strength circuit
Wide arm press ups x 15
Tricep dips (use your sofa) x10
Hold handstand at wall 30 secs
Mountain climbers x 50
Boxing fast punches 30 secs
Press up againest wall x 20
Jump squats x 15
Side lunges x 30
Squats holding for 5 at the bottom x 15
Front lunges x 20
One- leg squats x 10 each leg
Step-ups
Plank Hold 60 secs
Bicycle curls x 50
Side plank hold 30 secs both sides
Sit ups x 20
Burpees x 20
Legs-up crunches x 25
Plus don't forget to practise your jumps and tumbling!
Stretching with Gabi Butler
Gabi is one of the more famous cheerleaders in the world. She is known for her incredible flexibilty whilst flying. You can find her stretching videos on Youtube they have lots of good tips for you to try at home....
Conditioning Set 1
Alternating body parts will keep your workout moving while giving their muscles time to rest!
1. 30 seconds of press ups (upper body)
2. 30 seconds of bicycle curls (abs)
3. 30 seconds of lunges (lower body)
4. 30 seconds of holding plank (core)
5. 30 seconds of arm dips (upper body)
6. 30 seconds of squats (lower body)
Conditioning Set 2
1. 30 x Side to side tuck jumps over a line
2. 20 seconds Holding handstand free or againest wall, legs straight
3. 30 seconds holding left side plank
4. 10 x double straddle jumps
5. 20 seconds Holding handstand free or againest wall, legs split
5. 30 seconds holding right side plank
More Shapes for Flyers to Practise
1. Scale
2. Scorpion
3. Arabesque
4. Heel stretch
5. Needle
6. Bow and Arrow
