The core is the foundation for your entire body. Your core is much more than just abdominal muscles; the core includes the whole trunk, including the front, back, sides, and pelvic floor, and it spans from your shoulder blades to your hips. Every movement for a cheerleader starts at the core. If cheerleaders are not activating the core, then all movements, including running, squatting, basket tosses, and stunting, could be weaker, slower, or lead to injury.
Many cheerleaders want to achieve higher and more powerful jumps. Jumps take practice and repetition. Jumping also involves the whole body, requiring strength in your legs, hips, core, back, and upper body. These four focus areas may help you achieve your high jumping goals!
As cheerleaders begin to return to practice, there are some important safety tips to remember. Cheerleading is a potentially high risk sport and it involves extensive and consistent training.
Participation in cheerleading ranges from young kids through collegiate athletes. The National Federation of State High School Associations (NFHS) estimates approximately 400,000 students participate in U.S. high school cheerleading annually, including competitive squads.1 Cheerleaders can be found at the elementary, junior high, high school, and collegiate levels as well as at park districts or private competitive gyms. Cheerleading squads can be all-girl or co-ed.
With many tumbling sports, such as gymnastics and cheerleading, one of the most obvious risks for injury is to the athlete doing the tumbling skill. However there is also a risk for the spotter.
The spotter is usually a coach or teammate who works to make sure tumbling skills are performed safely. For many coaches, the ratio of athletes to coach is such that they can be performing many repetitions of the same movement during a single practice. This can place added stress and increase the risk of injury to the spotter’s shoulder, wrist and low back.
Is your goal to learn the splits?
Beyond just improving flexibility, this skill can be useful for athletes in a variety of sports – from gymnasts and cheerleaders to hockey goalies. However, learning to safely perform this movement takes a lot of practice and consistency. See below for recommended stretches and some evidence-based tips for improving your flexibility and achieving this goal.
Gymnasts and cheerleaders are two types of athletes whose sports require tumbling. Tumbling can range from cartwheels to more complex flips and twists. Regardless of the difficulty of the tumbling, strong ankles for pushing off and landing are important. Weakness in ankles can result in injury such as an ankle sprain, ankle fracture, or tendinitis in muscles surrounding the ankle.
Cheerleading is a common sport in high schools and universities but it is also popular as a competitive all-star sport. These all-star teams are often a variety of ages, they can be co-ed, and the teams practice multiple days per week for competitions. Due to the nature of the sport, cheerleaders are more susceptible to certain injuries, including low back pain.
Cheerleaders are commonly seen on the sidelines of school and professional sporting events, but the sport is no longer reserved for the sidelines. Cheerleaders have their own competitions where they are in the spotlight. Competitive cheerleading participation is on the rise with teams ranging in age from 5 years old through college.