Additional information
Technique, strength and teamwork
By regular physical exercise you can improve your strength, balance and body control to better endure the physical demands of the sport, as well as develop your technique and be able to continue in the sport for a long time.
Perfection before progression
The key element to a safe and positive experience in the sport of cheer is to master the basics. Proper progression is essential to prevent injuries and to boost the feeling of achievement, both at practice and in competition – and of course to fulfill the goal of a “HIT Zero” (hitting the entire routine with zero mistakes).
Eat – sleep – cheer – repeat!
The phrase “it’s not just a sport – it’s a lifestyle”, and for many of the athletes this seem accurate. Most junior- and senior teams practice 3-5 days a week, attend camps and competitions together, have teambuilding activities and social events. The team becomes like an extra family with your best friends and together you share frustration, achievement, sorrow, joy, loss and win – and nothing can beat the feeling of hitting the routine together when it matters the most.
Don’t forget the warm-up!
By doing a proper warm-up at the beginning of your practice, your body and mind will be much better prepared for what’s to come. The muscles and joints will better endure the physical aspect of your training and your mind will be focused on using the right technique, reducing the risk of injuries. So remember to always make time for a good warm-up – and please include these exercises as part of it!
Safety first
Always put safety first at every practice. Evaluate elements like what training facility you have, type of surface, practice wear and shoes. Spotters should always be present when trying out new skills for the first time and the athlete should be both physically and mentally ready to perform the skill in a safe way.
Exercises
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Hip flexor stretches
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Supine leg lowering
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Single-leg balance with partner
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V-up level 1
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Push ups +
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Thumbs up
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Sideways lunge
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Squats
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Nordic Hamstring with elastic band
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Lunge forward
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Hip flexor stretches
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Core series
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Plank with partner
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V-ups level 2
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Plank series
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Walking lunges with knee lift
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Squat jumps
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Single-leg glute bridge
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Single-leg balance with high-fives
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Nordic Hamstring
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Hip flexor stretches
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Pelvic control in kneeling
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Candlestick
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Plank with partner +
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Handstand series
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Plank series
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Lunge with rotation
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Nordic Hamstring
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Lunge jumps
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Single-leg balance +
Hip flexor stretches
Purpose: To warm up and improve hip flexibility
1) Stretch hip flexors in a kneeling lunge
Hold the position while you reach your arm up and stretch to the side
2) Get in a plank position, take a large step forward with one leg, then switch legs
8 repetitions each side, hold every stretch for 4 seconds
Supine leg lowering
Purpose: To strengthen and improve stability in the abdominal muscles
Lay on your back with arms overhead, hips and knees bent
Slowly lower one leg at a time towards the floor
Maintain a neutral spine throughout the movement
Progression: lower both legs at a time, or with an elastic between your legs
3 x 10-30 repetitions
Single-leg balance with partner
Purpose: To improve balance and hip, knee and ankle control
Find your balance on one leg
Keep your shoulder, hip, knee and foot aligned
Let your partner gently push your shoulder and hip to challenge your balance
Progression: Stand on a soft mat or bosu and catch and throw a ball while standing on one leg
3 x 30 seconds
V-up level 1
Purpose: Strengthen the abdominal muscles
Lay on your back, legs extended to the ceiling
Reach up with your arms towards the feet and lift the upper part of your back to touch the toes
3 x 10-30 repetitions
Push ups +
Purpose: To strengthen the shoulder muscles and improve shoulder control
Arms shoulderwidth apart
Do a push up
Keep your elbows straight at the top of the movement
Push your upper back towards the ceiling
3 x 8-16 repetitions
Thumbs up
Purpose: To strengthen the core, upper back and shoulders
Raise your arms and legs slightly from the floor, reach and stretch your body
Bring your arms to the side and back, while pressing your shoulderblades together
3 x 8-16 repetitions
Sideways lunge
Purpose: To improve hip and knee stability, and hip mobility
Do big lunges sideways
Keep your knees aligned with your toes
3 x 8-16 repetitions
Squats
Purpose: To improve leg stability
Legs hip-width apart
Loop an elastic around your knees
Squat down like sitting on a chair
Keep your knees aligned with your toes
Can also be done without the elastic
3 x 8-16 repetitions
Nordic Hamstring with elastic band
Purpose: To strengthen the hamstring muscles
Kneel on a soft mat or balance pad
Loop an elastic band around your waist
Keep upper body and hips straight as you fall forwards
Use your arms to push yourself back to starting position
3 x 8-16 repetitions
Lunge forward
Purpose: To improve leg stability
Lunge forward
Keep your knees aligned with your toes
Keep your body upright throughout the exercise
3 x 8-16 repetitions
Hip flexor stretches
Purpose: To warm up and improve hip flexibility
1) Stretch hip flexors in a kneeling lunge
Hold the position while you reach your arm up and stretch to the side
2) Get in a plank position, take a large step forward with one leg, then switch legs
8 repetitions each side, hold every stretch for 4 seconds
Core series
Purpose: To improve core strength
Lay on your back with arms stretched overhead
Keep your lowerback on the floor during the entire exercise
1. Lift your legs, hold and lower
2. Lift your upper body, hold, and lower
3. Lift both your legs and upper body, hold and lower
8-12 repetitions per series
Plank with partner
Purpose:To improve strength in shoulder and core muscles
Start in handstand position - let your partner grab your ankles
Walk slowly forward using your hands until you reach a plank position
Then walk back to a handstand
Can be done up to a wall instead of a partner
As many repetitions you can do with good control
V-ups level 2
Purpose: Strengthen the abdominal muscles
Lay on your back in a hollow body position
Lift your feet and arms towards each other, like a jack knife, and back to starting position
Keep your legs straight
3 x 10-30 repetitions
Plank series
Purpose: To improve shoulder strength and stability
Start in the plank position
Hold your body in a straight line from shoulder to ancle, avoid a sway back
Push your shoulderblades apart 10 times
Turn over to sideplank, hold for 10 seconds
Hold your body in a straight line from shoulder to ancle, avoid a sway back
Turn over with your chest towards the ceiling. Lower and raise the body 10 times
Turn over to other sideplank, hold for 10 seconds
3 repetitions
Walking lunges with knee lift
Purpose: To improve hip and knee stability and hip mobility
Start by grabbing your knee and lifting it against your chest
Lunge forward
Across the mat
Land softly with knees aligned with your toes
3 x 8-16 repetitions
Squat jumps
Purpose: To improve leg stability
Loop an elastic under your knees and press the knees outwards
Jump as high as you can
Land softly with knees aligned with your toes
3 x 8-16 repetitions
Single-leg glute bridge
Purpose: To improve the muscles in the back and hip stability
Lay on your back, arms overhead and one knee bent
Push through your heel to lift your hips up to the ceiling
Stop when your body is aligned from knee to shoulder
Keep your hips parallel and avoid a sway back
3 x 8-16 repetitions
Single-leg balance with high-fives
Purpose: To improve ankle and knee stability
Find your balance on one leg
Give your partner high-fives and low-fives while standing on one leg
Keep knees aligned with toes
3 x 8-16 repetitions
Nordic Hamstring
Purpose: To strengthen the hamstrings muscles
Kneel on a soft matt
Slowly fall forwards, keeping your upper body and hips straight
Control the falling motion using your hamstrings
Use your arms to push yourself back to the starting position
3 x 8-16 repetitions
Hip flexor stretches
Purpose: To warm up and improve hip flexibility
1) Stretch hip flexors in a kneeling lunge
Hold the position while you reach your arm up and stretch to the side
2) Get in a plank position, take a large step forward with one leg, then switch legs
8 repetitions each side, hold every stretch for 4 seconds
Pelvic control in kneeling
Purpose: To improve core stability
Start on all fours, lift your knees slightly from the floor
Lift arm and opposite leg
Keep your back and hips in a neutral position during the movement
Simplify the exercise by lifting only the arm, and then only the leg one at a time
3 x 40-60 seconds
Candlestick
Purpose:Body coordination and one-leg strength from flexed to extended knee
From a standing position, sit down like a backwards roll
Roll backwards to your shoulders, extend your legs to the ceiling and find your hollow body position
Roll back on your feet and stand up
Try to extend the knee keeping a “knee over toe position”
Progression: make a jump when coming back up again, or stand on one leg
3 x 8-16 repetitions
Plank with partner +
Purpose: To improve strength in shoulder and core
From a handstand position, let your partner grab your ankles
Walk slowly forward using your hands until you reach a plank position
Then walk back to a handstand
Can be done up to a wall instead of a partner
As many repetitions you can do with good control
Handstand series
Purpose: To strengthen shoulders and upper body
In a handstand position, let your partner grab your ankles
Keep your elbows straight and shrugh your shoulders up and down
Lift one arm at a time up towards the side of your body
Do push-ups
Can be done up to a wall instead of a partner
3 x 5-10 repetitions
Plank series
Purpose: To improve shoulder strength and stability
Start in the plank position
Hold your body in a straight line from shoulder to ancle, avoid a sway back
Push your shoulderblades apart 10 times
Turn over to sideplank, hold for 10 seconds
Hold your body in a straight line from shoulder to ancle, avoid a sway back
Turn over with your chest towards the ceiling. Lower and raise the body 10 times
Turn over to other sideplank, hold for 10 seconds
3 repetitions
Lunge with rotation
Purpose: To improve spine mobility and knee and hip control
Lunge forward, knees and toes aligned
Rotate your upper body to one side at a time, arms reaching out
Progression: hold a medicinball/weight in front of you
3 x 8-16 repetitions
Nordic Hamstring
Purpose: To strengthen the hamstrings muscles
Kneel on a soft matt
Slowly fall forwards, keeping your upper body and hips straight
Control the falling motion using your hamstrings
Use your arms to push yourself back to the starting position
3 x 8-16 repetitions
Lunge jumps
Purpose: To improve knee and hip control
Jump into a forward lunge
Land softly, keeping your knees aligned with your toes
Jump directly to the same position on the other side
3 x 8-16 repetitions
Single-leg balance +
Purpose: To improve hip, knee and ankle control
Stand on one leg on a soft mat or uneven surface
Have slight bent knee, keeping your toes, knees and hips aligned
1. Move the free leg in a half circle
2. Do calf raises by starting the movement in the toes
3 x 60 seconds
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Play video
Hip flexor stretches8 repetitions each side, hold every stretch for 4 seconds
Play video
Supine leg lowering3 x 10-30 repetitions
Play video
Single-leg balance with partner3 x 30 seconds
Play video
V-up level 13 x 10-30 repetitions
Play video
Push ups +3 x 8-16 repetitions
Play video
Thumbs up3 x 8-16 repetitions
Play video
Sideways lunge3 x 8-16 repetitions
Play video
Squats3 x 8-16 repetitions
Play video
Nordic Hamstring with elastic band3 x 8-16 repetitions
Play video
Lunge forward3 x 8-16 repetitions
