Week 1: The Core
The beauty of a cheerleading squad is that everyone has a specific role on the team, and without each other, the team doesn’t exist. Period. End of discussion. In this next series of articles, I will share my experience with you. From stretching to building muscle, you’ll learn everything you need to know to fly higher, throw harder, lift higher, and flip to perfection! So let’s start at the top of the pyramid and work our way down!
the steering wheel
The flyer is the gravity-defying individual you see being thrown into the air or contorting their bodies into ridiculous shapes like a “bow and arrow” and a “scorpion” while balancing on a bunch of hands. Now would be the time for me to ask you to rub your belly and pat your head while jumping around in circles… just kidding! Any way you look at it, these girls must be able to turn the heads of the audience! So if you think you’re ready to fly or want to improve your flying skills, keep reading!
Cheerleading flyers have the dual responsibility of being flexible and muscular. There are three important attributes an airman must have and remember when planning a workout routine: strong legs and core, impeccable balance, and extreme flexibility. Today, we’ll start with the most important but most overlooked part of a flyer’s workout routine: the core. I’ve gotten many, many questions from cheerleaders about why they lose their balance and why they’re extremely flexible but can’t touch their toes. Here’s the answer to all of cheerleaders’ burning questions about performance: If you have a strong core, you can prevent injury, toe touching, and have impeccable balance. So here it is. A how to build your core list that will have you flying high in no time!
- crackles: Begin by lying on your back on an exercise mat or on the floor with your knees bent and feet flat on the floor. Place your palms behind your head, elbows parallel to the floor, and face toward the ceiling. Tighten your abdominal muscles and lift your upper body through your shoulders toward your knees. Hold the position for a second and then return to the starting position. Perform repetitions and gradually increase the repetitions as your body adjusts to the exercise.
- Side crunches: Assume the starting position for a crunch (see above). Drop your knees to the side to the floor, but keep them bent. Your body will now be slightly on its side. Place your palms behind your head and inhale before performing the lateral contraction. You will primarily be using your oblique muscles to bring your body into a lateral contraction. Your side will bend as your shoulder rises off the mat toward the crunch. As you come up, exhale slowly. Make sure your head stays in line with your neck the entire time you are performing the contraction to avoid neck strain. Hold for a second and slowly lower your upper body toward the floor. Repeat on that side, and then switch sides to perform the lateral crunch using your other set of oblique muscles. Perform repetitions and gradually increase the repetitions as your body adjusts to the exercise.
- Alternate Tip Keys: Begin by lying on your back on an exercise mat or the floor with your knees bent and toes touching the floor. Place your palms behind your head, elbows parallel to the floor, and face toward the ceiling. Keeping your right knee bent, lift it up as you reach your left arm up and out to touch your right toe. Alternate, raising your right arm to touch your left toe. Remember to keep your non-moving leg firmly on the ground. Perform repetitions and gradually increase the repetitions as your body adjusts to the exercise. If your neck hurts, modify the exercise by supporting your head in your hands and lifting it toward the ceiling with each repetition. Continue alternating legs.
- Leg Raises: Begin by lying on your back on an exercise mat or the floor with your arms extended along your body, palms down. Keep your shoulders, head, and lower back flat against the surface. Raise your legs until they are at a right angle to your hips. Lower your legs slowly, stopping a few inches off the floor. Keep your legs there for a couple of seconds. Slowly raise your legs back to the starting position and hold for a couple of seconds again. Perform repetitions and gradually increase the repetitions as your body adjusts to the exercise. Also, start the exercise easier by lowering your legs to about a 30-degree angle. Increase the impact of leg raises by lowering your feet as close to the ground as possible.
- supermans: Lie on your stomach on an exercise mat or the floor. Keep your legs together and straight, with your arms straight and extended above your head. Keep your head and neck in a neutral position. Keeping your limbs straight (but not locked) and your torso stationary, raise your arms and legs toward the ceiling at the same time to form a smooth curve with your body. You should literally feel like Super Man flying through the air. Hold the position for 30 slow counts. Remember: don’t hold your breath! Try to keep your breathing steady and even. If you need to make it easier, hold the Super Man position for less time and don’t raise your legs and arms as high.
- side planks: Lie on your side with your right hand on an exercise mat or the floor. If you are a beginner, it is recommended to start this exercise at the elbow. Stand up to form a “plank” with your right arm straight and your left arm out to the side. Hold this position for a count of 8 to 12. If you want to take the side plank to the next level, take your left hand and extend it toward the ceiling. You may find it easier to balance by turning your head to look at your left hand. Repeat with the other side. Remember to keep your body in a straight line, contracting your abs and buttocks. No hunting ahead! That’s cheating! It’s a good idea to start in front of a mirror to learn the technique. Remember to breathe! Try to keep your breathing steady and even throughout the exercise.
Stick to this workout routine and you’ll have a washboard in no time. Check back again this week for information on legs for cheerleading flyers!
