This, the second cheerleading drill run-down, focuses on gaining strength to perform lifts.
Basing in cheerleading is incredibly important, and you need to have not only upper body but whole body strength to do it effectively.
A well-rounded cheerleader is one who not only has explosive jumps, but whom also has the brawn to support his or her squad members.
Here are some basic, though important, strengthening exercises.
Crunches.
Nobody loves them, but they are the most important part of your training, as you should lift with legs and abs.
Otherwise you will use (and inevitably strain) your back muscles.
Crunches help in jumps as well as stunting.
Do at least 100 standard crunches each practice.
In addition to standard crunches you should also do 100 side crunches.
Make crunches easier by timing them to the beat of your music (8 side, 8 forward, 8 side).
Toe-touch/Pike sit-ups.
Lie down with legs straight and arms above your head.
Bring your legs and upper body up towards each other and touch your toes in the center.
This can be done in the toe touch (split) position, or for a more difficult work out, keep your legs together in a pike.
Do at least 10 toe touch or pike sit-ups.
Have more advanced cheerleaders do 10 of each.
Partner Leg Lifts.
One cheerleader lies on the ground and the other stands facing her above her head.
Cheerleader 1 lifts her legs to a 90-degree angle.
Cheerleader two attempts to push the legs back to the ground while cheerleader 1 uses her strength to push back towards the sky.
Do this 3 times and swap places.