If you’re an athlete you know how crucial it is to stay in shape even in the Off Season. If you don’t stay in shape, you’re body will struggle even more getting back into the season. This is a major concern for cheerleaders because jumping and tumbling can take a huge toll on your body if you are not physically prepared. Injuries are more susceptible to those who have taken some time off and then all at once try to practice their skills again. To avoid injuries, it is important to make sure you are strengthening your body throughout the “off season”.
Flexibility:
Stretch! Before and after working out, whether it is running or any workout, you should stretch. As we get older our flexibility becomes more of something to work out rather than a natural aspect. To prevent muscle cramps, muscle soreness and to strengthen muscles, flexibility can and will help your body.
- Legs- Calf stretches- before and after running, try running in different shoes
To stretch your calves lunge forward with one foot in front and one in back, bend your front leg forward keeping your back leg straight, then switch. Then do the same thing except the front leg keep straight and pull your toes toward you.
- Splits- Middle splits, Right and left leg splits – sit in each spilt for a minute, repeat 3 times. Try to stretch your splits every day, even while watching T.V!
- Back- Back bends or bridges are a great stretch. Try to do these everyday! Hold for 15-30 seconds at a time.
Cardio:
Running – Run everyday! Every mile you run will help you so much in the “off season.” It will help keep your endurance strong and burn calories. Try a cardio or spin class at your local gym. Also try CheerFIT programs and classes! cheerFIT Virtual Training is a great option for the Off Season ! Check it out here: www.cheerfittraining.com/individuals
Tumbling:
Get to a gym once a week – Although, do not rely on the spring floor if your team practices on hard mats.It’s important to tumble at least once a week. If you can tumble twice a week or more that would be ideal. Your body uses completely different muscles to tumble then it does to workout whether it is running or going to a cardio class
Your cheerFIT Ambassador,
Sabrina
Sabrina
Sabrina was a Varsity Cheerleader all four years in high school, where her team won the UCA National Championship her senior year. She then went on to competitive collegiate cheerleading at Hofstra University where she won two National Titles at the UCA College National Championship, one in 2013 and one in 2015. Sabrina enjoys fitness and running. Sabrina also enjoys choreographing cheerleading routines, coaching cheerleading summer camps and working cheerleading clinics.