Cheer Workout Plan
GENERAL OVERVIEW: This plan is a sport specific conditioning plan designed for the female
competitive cheerleader. The purpose is to allow for proper training and fitness levels necessary to
perform the routines while aiding in the prevention of common injuries associated with cheerleading.
All workouts should be preceded by a light warm-up and stretch.
OBJECTIVE: The primary objective is on physical and psychological “rejuvenation” with an emphasis on
general conditioning. Athletes will focus on increasing their strength and stamina through cardio and
weight training work outs. Strength training will focus on the major muscle groups used in stunting,
jumping, and tumbling.
Flexibility exercises will be added as a final component.
GOALS:
1. Maintain Cardio & Core Muscle Fitness by exercising at least 2-3 times per week.
2. Rehabilitate existing injuries or weaker injury prone areas.
4. Maintain Flexibility for jumps and flying by stretching EVERY DAY.
WEIGHT OR RESISTANCE MODIFICATIONS: An athlete who is used to these activities may find the
moves are not intense enough without some form of resistance. In that case it is recommended the
athlete use light to medium weights as long as they can still finish the repetitions required. Weights
should be increased gradually (every 2-3 weeks).
OPTION: If you do not have weights at home you could pick some up at Wal-Mart, Target, Dicks, etc. or
get creative and look around your house for weighted objects (canned food, etc.)!
WORK OUT PLAN:
Each of the following should be done daily
(* floor stretches can be done while watching TV, reading a book, etc *)
Activity
Repetitions
Heel Stretch Drills
Hold 1 minute
Arabesque Drills
5 squats
Scorpion Stretches
Hold 1 minute
* Pike Position Stretches *
Hold 1 minute
* Toe Touch Stretch *
Hold 1 minute
* Bent knee straddle forward *
Hold 1 minute
Each of the following should be done at least 2-3X per week.
Activity
Repetitions
Cardio: ex. Jog, Run, Elliptical, etc.
20 minutes
Arm Circles (forward and back)
100 each way
Walking Lunges
20 steps
Bicep Curls
10
Squats
20
2nd Position Squats
20
Calf Raises
20
Superman Hold
Hold 10 sec/pulse 10x
Wall Sits
1 minute
Crunches
10
Push Ups
20
Handstand Hold (against wall)
1 minute
V-ups
10 seconds
Sets
2x
2x
2x
2x
2x
2x
Sets
1x
1x
2x
2x
2x
2x
2x
10x
2x
3x
3x
2x
3x
GLOSSARY
Heel Stretch Drills: Can be done as pictured, or to also work on balance control; stand with
back to a wall and leg stretched out straight, knees locked out. Have a partner stand and
place your leg on their shoulder. Hold this position for 10 counts. Your partner should bring
your leg close to your head and hold it for 10 counts. Release. Repeat with other leg.
Arabesque Drills: Stand facing the wall in an arabesque position. Keep your hips as square to
the front as possible. Always remember the standing leg should be straight and the knee should
be locked. Do 10 leg squats and repeat with other leg. (get help from a partner if needed)..
Scorpion Stretches : Do a front split to the foot your are going to stand on. Then lean your
head backwards in the split to your pulling leg. Now stand with a chair in front of you and tie a
leash around the leg that you are going to pull. Grab the leash with your free hand and slowly
pull your leg up. When you feel comfortable, walk your hands up the leash until you
eventually make it to your foot.
Pike Position Stretches: Sit with an erect posture with your legs straight out in front of you.
Keep your legs together, try to touch your toes but make sure that your knees are locked.
Once you touch your toes, try touching your nose to your knees. If you find it difficult to touch
your nose to your knees, you might not be ready to do splits yet. Keep practicing on a daily
basis and you will gain the maximum benefits. Do this stretch twice a day and make sure your
knees are locked and your toes and feet are pointing upwards.
Toe Touch Stretch: This stretch is popularly known as a front split or straddle. The aim
of this stretch is to make your legs stretch out on both sides as far as possible. When
you are comfortable in this position you might also be able to touch your nose to the floor in front of you.
If/when that becomes easy, you can add books under your feet. Regular practice will make your legs
flexible and graceful. But don't overdo it if you are doing it for the first time, make sure you don't stretch
beyond the point of pain.
Bent knee straddle forward - Start in a straddle with bent knees, and grab
your toes. For the stretch, straighten your legs to full extension if possible
and stretch.
.
Arm Circles: Hit a “T” motion and use a tiny motion to circle arms forward and back
Bicep Curls: Stand with feet hip-width apart, as you hold dumbbells (or cans) in front of your
thighs. Squeeze the biceps and bend the arms, curling the weights up towards the shoulders.
Slowly lower the weights
Calf Raises: Hang heels off a step and slowly lift up and down. Keep ankles in line with
knees and hips. Turn toes inward and outward to work a different section of the muscle.
Crunches: Lie on your back. Keep your lower back on the ground as you slowly
lift your shoulders and feet 6 inches off the ground, hold and lie down.
Squats: With feet shoulder width apart, toes forward, bend as if you are sitting in a
chair and then come up again squeezing hamstrings and gluteus muscles.
2nd Position Squats: With feet wider than shoulders and toes facing outward do a squat.
Superman Hold: Lie on your stomach with arms stretched out in front of you. Only
hips stay on the floor. Hold for 10 seconds and then pulse using small movements
your arms.
Wall Sits: Lean up against a wall and pretend you are sitting in a chair.
Walking Lunges: Start feet together and then take a large step forward with right
foot, bend both knees (careful not to let back knee hit floor) and then bring hind leg
together with the front leg. Repeat with left.
V-ups: Begin in a seated position, contract your abdominal muscles and core, and lift
your legs up to a 45-degree angle. Reach your arms straight forward or reach up
toward your shins as you are able. Hold this "V" position. Release.