Insider Tips & Secrets for Stretching
Have you ever heard of a cheerleader being TOO flexible? Didn’t think so! Flexibility is a key component in this sport, and it is certainly not just a term we use for our flyers! All cheerleaders need the flexibility to be well-rounded athletes, and there are many exercises and stretches you can do to gain flexibility in all areas.
As a coach and cheer mom, I put together some of my favorite tips for you:
This is CHEERFIT Ambassador, Gabrielle. The photo on the left was Gabrielle’s toe touch in January. After committing to resistance stretching and jump exercises for just 8 weeks, she was able to increase her jump flexibility to the photo taken on the right in March.
TIP #1: STRENGTHEN YOUR MUSCLES
If you are feeling “stuck” with your flexibility, the first step would be to work on your core and the muscles surrounding the area you’d like to become more flexible. Many times, the core is not strong enough and the muscles are too weak to excel in some areas so stretching needs to come as an addition to a regimented conditioning program. Think of the stretching as the icing on the cake to strong, conditioned muscles. For example, if you have all of your splits but still don’t have high jumps, you may need to work your hip flexors, core, calf muscles, and even shoulders to get your jump height and flexibility to the next level!
TIP #2: STICK WITH IT
The best way to increase flexibility is to stick to a conditioning and stretching schedule and be held accountable for yourself. The exercises you do at practice are probably not enough to see a drastic difference, and so I recommend you take extra classes that your gym may offer or work out at home for optimal results.
IDEAS:
- I have made a weekly stretch calendar for my flyers in the past, and a parent needs to sign it each night.
- If you take a “before” photo of yourself, you’ll be more motivated to reach your goal and super proud when you compare your “after” photo weeks later!
Be patient and stay focused and remember you will not see results overnight. All well trained athletes have a plan that they stick to, and a positive mindset and a determined attitude will help get you on track. Do not give up; it is always harder to get started than it is to finish. Keep your head high, and do not let yourself down!
TIP #3: ASK FOR HELP
My last tip is to take help where you can get it!
Here are some ideas:
- Does your gym offer stretching classes?
- Pick up a pair of ankle weights or resistance bands to further enhance the stretching process as well.
- How about asking mom or dad for help at home with assisted stretching, or find a workout partner!
It is more effective to stretch with assistance because it widens the range of motion and deepens the stretch for more effectiveness!
Use a panel mat for over splits if you already have your splits. Use a wall to walk up and down in bridges, and for balance when stretching or pulling body positions. Use a trampoline for increasing power and flexibility in your jumps.
These two photos show the improvement in flexibility from Alaina from Premier All Stars. The first photo was taken in July when Alaina first entered the world of all star cheer. The second photo was taken in March when Alaina had been committing to two flyer stretch classes a week at her gym.
There are plenty of resources for you to become a more flexible athlete. Don’t forget to put your CHEERFIT membership to use by putting on an archived workout video and having fun while improving your flexibility!
And there you have it! My favorite ideas and tips to help you improve and advance.
JEN PESCI
s currently a coach at Premier All Stars in Morganville, NJ. She has coached cheerleading for 19 years, at all ages and levels, and is well educated and highly experienced in all areas of cheer. Pictured is Jen with her 3 daughters Kaylee, Gianna, and Gabriella, who all cheer for Premier as well.
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