Assign Resistance Training & Compound Exercises
has evolved into a sport that offers one challenge after another. Cheerleaders
must have sport specific strength and strength in motion. Without the necessary
strength, injuries and accidents can occur. So, with an increase in strength
typically comes a decrease of injury during routines, games, and competition.
In the Wall Sit the athletes legs are becoming
stronger in the sit (static) position because they are holding the sit for an
extended period of time. Cheerleaders must also become stronger during movement.
Strength in motion for the legs is as important as static strength. In the Wall
Sit the athlete moves from the stand to the sit one time and holds the low
position. In the Squat exercise the athlete must repeat the sit and stand (leg
push) motion several times. They will become stronger with the leg push motion
rather than the static position. It is a different strength and therefore a
different training approach must be added to the training. For many sports the
athlete must be strong in the leg push motion, rather than the static position,
but cheerleaders must be strong in the static positions and in motion to
successfully and safely perform pyramids, jumps, and tumbling.
Since cheerleaders often use more than one muscle
group at a time it may be best to include combination exercises. The following
exercises will help the cheerleader gain strength in her upper body as well as
her lower body.
Lunge with Medicine Ball (Lunge with Overhead Press)
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