Flexibility

Flexibility is essential in building strong cheerleading skills. It helps improve your kicks, jumps, dancing, and stunting.  To begin your flexibility training, you need to always warm up your muscles first.  If you stretch cold muscles, you risk pulling or tearing a muscle.  Start with a short 5-10 minute warmup (e.g., jumping jacks, light jog, or short dance).  Follow the basic daily stretching routine below.

Daily Stretching Routine

Ankle rolls (rotating ankles): 20 per ankle; 10 each direction
Gastrocnemius (calf) stretch: 10-20 seconds each  leg
Quadriceps stretch: 10-20 seconds each leg
Shoulder stretch: 10-20 seconds each arm
Tricep stretch: 10-20 seconds per arm
Rotate wrists & stretch: 10 rotations per wrist (5 clockwise, 5 counter-clockwise) 10-20 sec hold per wrist
Straddle stretch: 10-20 seconds per leg, plus 10-20 seconds center stretch (both hands reaching forward on the floor)
Splits stretch: 10-20 seconds per leg, plus 10-20 seconds center stretch	Check out these video tutorials

Intense Stretching Routine (2-3 times a week, alternating days)

1. Begin with a 5-10 minute warmup (jog, jumping jacks, or dance)
2. Using a flexibility band (belt, dog-leash, or long ribbon) hold each stretch for 15-20 seconds (Click HERE to watch video)
• Straight leg ( 2 sets each leg)
• Out-wide “groin stretch” (2 sets each leg)
• Across the body “I.T. band” (2 sets each leg)
3. Splits: right, left, and center

• hold each for 15-20 seconds
• 2 sets of each