Additional Practice
basics
Whether you want to perfect your moves in the off season or you are hoping to make the team at spring tryouts, these are the moves to know! As coaches, we recommend checking your form in a mirror or outside window (for those more explosive moves).
Motions
Join the UCA cheerleaders to learn or practice your motions.
Key considerations:
be sharp
be tight
watch your placements
check your wrists
Using a Chromebook? Click HERE for a video that you can view!
Jumps
More Skills
Stretches for flexibility
make sure to go slow when starting out and work up to each motion so you do not cause an injury.
More Workouts to Try On Your Own
workouts
As a cheerleader, we must find the balance between endurance, strength, and flexibility. As such, circuit training and cardio, either hand weights or bodyweight, and stretching are all important activities to fit into your fitness routine. Here are some resources to get you started.
"abs-olutely!" workout
Repeat Three Times:
1-minute plank
Bonus: Shoulder taps
30 penguins (15 each side)
20 Bicycle crunches
15 Right Side Hip Bridges
15 Left Side Hip Bridges
15 Reverse crunches
Lay on back and lift up to pike position
20 (10 each side) R & L Plank Extenders
From plank position lift R arm and L leg. Switch 30 times
30 Russian Twists (15 each side)
"cheer-spiration" workout
Repeat Three Times:
20 Jump Lunges+Liberty
Start standing with feet hip-width apart. Step your right foot back into a reverse lunge, both knees bending 90 degrees and back knee hovering just off the floor.
Drive through your feet to jump up, switching your feet midair, so your left foot lands behind and in a lunge position.
Step back up to stand, pulling left knee in toward chest. Repeat from the top.
20 Kick Squats
10 with leg raises to the side
10 with leg kicks to the front
20 Straddle Leg lifts
20 Right Side Leg Raises
20 Left Side Leg Raises
20 Supermans
20 Donkey kicks (10 each leg)
20 Fire Hydrants (10 each leg)
20 Squat tuck jumps
*30-second break in between reps
circuit training
Get started with these suggested calisthenic workout progressions from Varsity Spirit and challenge yourself to strength!
