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🚨 BEFORE YOU START: LNHS CHEER DYNAMIC WARM-UP 🚨
🚨 BEFORE YOU START: LNHS CHEER DYNAMIC WARM-UP 🚨
Before you do any conditioning, tryout practice, jump/motion drills, or stunting, please complete our dynamic warm-up to prevent injuries and get your muscles ready!
LNHS Cheer Warm-Up:
LNHS Cheer Warm-Up:
✅ Lion Jacks (10) | Low V, clean, T motion, clean, High V, clean, High Touch Down, clean)
✅ High Knees (10)
✅ Arm Circles (10 forward, 10 backward)
✅ Bunny Hops (Front to back & side to side)
✅ Wide Squat Holds (Use elbows to push knees wider)
✅ Standing Pike Fold
✅ Inchworms (10)
✅ Pike Stretch (Flex toes/point toes)
✅ Straddle Stretch (Arms up & over, then drop chest, followed by middle reach)
✅ Splits Stretch (Both legs)
✅ Wrist Stretches
✅ High Kicks (10 on each leg, arms in a T ~ kick legs behind your T)
LNHS Fight Song
LNHS Fight Song
Basic Stunt Counts
Basic Stunt Counts
When practicing stunts outside of scheduled practices, please make sure to follow the specific counts provided. These counts are crucial for maintaining synchronization, proper technique, and overall safety. At open mats & tryouts, we will be building upon these counts, adding more elite elements, and refining execution. Consistently practicing with the correct timing will help ensure smooth transitions and strong, confident performances. We will update counts as we progress.
Motion Drills
Motion Drills
Count Breakdown:
Count Breakdown:
5, 6, 7, 8 – Begin with arms by side in fists
1, 2 – High V
3, 4 – Low V
5, 6 – T Motion
7, 8 – Broken T
1, 2 – Daggers
3, 4 – Right Punch
5, 6 – Left Punch
7, 8 – Left Diagonal
1, 2 – Right Diagonal
3, 4 – "L" Motion (Left arm in punch, right arm in T)
5, 6 – Switch to Right "L" Motion (Right arm in punch, left arm in T)
7, 8 – Clasp
1, 2 – Right Half High V (Right arm in a high v, left arm in a fist at your hip)
3, 4 – Left Half High V (Left arm in a high v, right arm in a fist at your hip)
5, 6 – Low Touchdown
7, 8 – High Touchdown
1, 2 – Clean in fists.
To further enhance your technique, we highly recommend incorporating 1-2 pound wrist weights into your training routine. Using wrist weights can help build muscle memory, strengthen your arms and shoulders, and reinforce sharper motions. When you remove the weights, your motions will feel lighter and more controlled, making it easier to hit each position with precision.
JUMP DRILLS
JUMP DRILLS
1️⃣ Pike Sit Straddle Snap Drill (with Roll)
1️⃣ Pike Sit Straddle Snap Drill (with Roll)
Why? This drill focuses on strength, control, and a main focus on the snap down
✅ How to do it:
Starting Position: Seated Pike
Sit on the floor with your legs extended straight in front of you in a pike position (toes pointed, legs together).
Keep your arms in a high touchdown position.
Roll Back (Counts 1-3):
Begin by rolling back slowly with control.
Keep your legs straight as they follow the motion, and roll onto your back.
Stop when your legs are pointing straight up to the ceiling, and your body is fully on the ground.
Hit Straddle (Count 4):
On count 4, roll your hips back and transition into a straddle position over your head.
Your legs should be wide apart, and your toes should be pointed. Try to get your toes as close to the floor as possible.
Snap Together (Count 5):
On count 5, quickly snap your legs together, bringing them into a pike position.
Make sure your toes are pointed to the ceiling, and your legs are tightly together. This motion mimics the sharp action of a snap down after a jump.
Roll Forward (Counts 6-8):
On counts 6-7-8, roll forward back to your starting position in a seated pike.
Keep your legs straight, toes pointed, and your core engaged for balance and control.
2️⃣ Straddle Lifts (focus on rotating those hips!)
2️⃣ Straddle Lifts (focus on rotating those hips!)
Why? Strengthening your hip flexors will allow for more powerful and controlled movements in the air.
✅ How to do it:
Starting Position: Seated in a Wide Straddle
Sit on the floor with your legs in a wide straddle position, keeping your toes pointed and legs straight.
Place your hands on the floor for balance, one in front of your body and the other behind your legs.
Lift One Leg at a Time (10 reps per leg):
Focus on one leg at a time: lift it up off the ground with a controlled motion, keeping it straight and toes pointed.
Once your leg is lifted, rotate your leg backwards (to the wall behind you) before rotating it back to original position.
Place leg on ground & rest for 5 seconds.
Repeat this action 10 times per leg to engage and work the hip flexor.
3️⃣ Slow High Kicks
3️⃣ Slow High Kicks
Why? Develops muscle memory for toe touches while simultaneously building core strength and improving control in your jumps
✅ How to do it:
Starting Position:
Start in a standing position with your legs together and arms in a T motion (arms straight out from your shoulders).
Ensure your back is straight.
Slowly Lift One Leg (Counts 1-3):
Lift one leg slowly off the ground with a controlled motion, focusing on the core to help raise the leg.
On counts 1, 2, 3, raise the leg gradually and deliberately, keeping it straight and toes pointed.
Toe Touch Position (Count 4):
Ensure leg extended behind your T motion with toes pointed to work on opening up your hips during your jumps.
Keep your arms sharp in a T position to mimic the form of a toe touch jump.
Snap Down (Count 5):
On count 5, snap your leg down in a quick, controlled motion, just like the snap down action after a jump.
Focus on maintaining control.
Repeat 5x per Leg:
Perform 5 repetitions per leg, making sure to focus on control and keeping your movements sharp.
Repeat for 4 sets to build strength and muscle memory.
4️⃣ Fire Hydrant Leg Raises & Holds!
4️⃣ Fire Hydrant Leg Raises & Holds!
Why? Builds leg strength and endurance, both of which are crucial for increasing jump height and maintaining control during jumps in cheerleading.
✅ How to do it:
Starting Position:
Start on your hands and knees, ensuring that your hands are directly under your shoulders and knees are under your hips.
Keep your back flat and your core engaged as you bring one leg straight out to the side, maintaining a strong, stable position.
Leg Raises:
Lift the leg out to the side in a controlled motion, keeping your toe pointed and your leg straight.
Raise the leg as high as you can, completing 5 reps per leg.
Focus on engaging your glutes and core as you raise your leg.
Leg Hold (30 Seconds):
After completing the leg raises on both legs, return your legs to the starting position.
Lift your leg up and hold it at the highest point for 30 seconds, maintaining control and focusing on core stability.
Keep your core tight and avoid letting your lower back arch.
Repeat:
Perform 4 sets of leg raises and holds for each leg.
Ensure you’re keeping your back flat, pointed toes, and your core engaged for the entire drill.
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