by Diana Busby

Created on: February 21, 2007   Last Updated: May 13, 2007

Are you a new cheerleading coach looking for ideas about getting cheerleaders in the best condition possible? Are you a seasoned cheerleading coach looking for ways to help prevent injuries with your athletes? Proper stretching and conditioning are key in preventing cheerleading related injuries.

First, have all cheerleaders dress in comfortable practice clothing. Stretchy cotton or soft nylon shorts and a sleeveless tank top are best for the least restriction of movement. In cooler weather you can add a sweatshirt; however, shorts are still needed to allow for safety in stunting. Loose fitting, baggy material should be prohibited. You do not want to take the chance of having hands tangled in baggy clothing, or slipping on loose fitting clothing while performing stunts.

Warm up: Jog or jump rope for 10 to 15 minutes before stretching. Have cheerleaders warm-up their muscles before stretching to prevent torn or pulled muscles.

Stretching exercises: Hold each exercise for a count of 10 to 20 seconds.

1. Sitting pike: Sit with both legs extended forward, feet together. Bend forward at the waist, hold legs at ankles or behind bottom of feet, depending on how flexible you are. Sit up, cross right leg over extended left leg and twist body to left side, using your right shoulder as leverage to increase the effect of the stretch. Repeat on other side.

2. Straddle: Sit with legs separated as far as possible. Bend at waist toward right leg, hold leg at ankles or bottom of feet. Stretch without bouncing toward the right. Repeat toward left leg, and then again in the middle.

3. Runners lunge: Come up on knees, bring right leg up so that the foot is flat on the floor. Keeping body upright, push forward, bending front leg and extending back leg as far as possible without bouncing. If it's painful, stop, back up, and hold just to the point of pain. Now, push front leg straight and bend back leg, sitting into the stretch just to the point of pain. Hold. Repeat with opposite leg in front.

4. Splits: Right leg forward, hold. Left leg forward, hold. Straddle, hold. Shake out legs when finished with all three splits.

5. Shoulders: Stretch shoulders across chest, pulling with opposite arm, hold. Switch arms, hold.

6. Bridge: (back bend)Lie on back with hands by head, palms flat on the floor. Push up with hands and feet. Arch back as much as possible without causing pain. Hold, then repeat a second time.

Now you're ready to start practice. After practice, use the following conditioning ideas to round out your program:

Running is one of the best ways to improve the stamina and condition of cheerleaders who must be able to withstand two minutes and thirty seconds of non-stop, intense, physical and mental stress. Have cheerleaders begin with a one mile run in the shortest time possible, and then build up to at least 5 miles in one hour.

Jumps and Tumbling: Set up stations around the mat or gym floor. Designate a spot for each of the following: Toe Touch, Pike, Right Hurdler, Left Hurdler, Forward Roll, Round-off, Back-handspring. You can include any other jumps or tumbling moves you would like. Have cheerleaders perform moves to 8 counts, and then move to the next station at the end of the 8-count. Keep the tempo moving for a great cardio workout.

After using this plan for increasing the flexibility and stamina of your cheerleaders for several weeks, your squad will be prepared for the season of a lifetime. Now, let's go cheer!

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