Competition season is upon us ladies! I know as well as you do that this can induce both groans, and not-so-silent cheers. But still, though learning routines and finally putting all that lipstick you own to use, is fun, let's face it. Conditioning sucks.
So today, let's put it out of sight, out of mind. Because we're talking about the second most important part of dominating at comp- the stretches!
Every team has it's own pre-practice set of mind blowing stretches. I broke them out in my P.E. class once and a couple football players almost died. But, we're talking about the stretches that your coach is always yelling at the flyers about, and then only some of the flyers (and the entire ground-crew) do. Because, hey, it's better than push ups!
So, question of the day; What stretches can I do at home to ensure that I am fully prepared for that jump sequence coach threw in just for funsies?
Stretch 1: Wall Splits
Throwback to my very first summer practices! Freshman year, My coach, whom I loved immensely, was dead set on all of us getting our middle split by Christmas. This was a big goal, and she had just the stretch to get us there.
How To: Scoot your butt up against a tall wall with your legs sticking straight up against the wall. Now, let gravity do the work, sliding your legs apart and down the wall (it's less weird if you just do it.) This should hurt a little bit- but doing it for just 3 minutes a day can help you get your middle splits in two weeks, easy.
Stretch 2: Straddle Pulls
For me, jumps are the hardest part of cheerleading. I have really long legs, and sometimes, it just gets overwhelming. But, this stretch helped me achieve the toe touch of my dreams.
How To: Start by sitting in a straddle position, instead of leaning forward, keep your back straight and focus on your posture. Now, reach out and grab your right ankle, foot, or calve, without leaning forward too much. Now pull your leg up towards the ceiling as high as you can. It should hurt a little- but hold it there for fifteen seconds. Now do the same on the left side. You can repeat this as many times as you are comfortable.
Stretch 3: Frog Pose
How To: Lie on your stomach with your hands at your sides and your toes pointed. Breath in and out. Now reach back and grab your feet with your hands and pull your legs up and towards your head. Gently lift your chest as you do this, this will stretch out your back for tumbling, and whatever cool skills you are asked to hit. Be sure to balance this out by pike stretching afterwards to keep your back form growing sore.
I have also included a photo of my split sequence which I do three times a day, every day, to help me hit all three of my splits. I found this on skinnyms.com, where you can find many other ideas for getting and staying in the best shape of your life.
So today, let's put it out of sight, out of mind. Because we're talking about the second most important part of dominating at comp- the stretches!
Every team has it's own pre-practice set of mind blowing stretches. I broke them out in my P.E. class once and a couple football players almost died. But, we're talking about the stretches that your coach is always yelling at the flyers about, and then only some of the flyers (and the entire ground-crew) do. Because, hey, it's better than push ups!
So, question of the day; What stretches can I do at home to ensure that I am fully prepared for that jump sequence coach threw in just for funsies?
Stretch 1: Wall Splits
Throwback to my very first summer practices! Freshman year, My coach, whom I loved immensely, was dead set on all of us getting our middle split by Christmas. This was a big goal, and she had just the stretch to get us there.
How To: Scoot your butt up against a tall wall with your legs sticking straight up against the wall. Now, let gravity do the work, sliding your legs apart and down the wall (it's less weird if you just do it.) This should hurt a little bit- but doing it for just 3 minutes a day can help you get your middle splits in two weeks, easy.
Stretch 2: Straddle Pulls
For me, jumps are the hardest part of cheerleading. I have really long legs, and sometimes, it just gets overwhelming. But, this stretch helped me achieve the toe touch of my dreams.
How To: Start by sitting in a straddle position, instead of leaning forward, keep your back straight and focus on your posture. Now, reach out and grab your right ankle, foot, or calve, without leaning forward too much. Now pull your leg up towards the ceiling as high as you can. It should hurt a little- but hold it there for fifteen seconds. Now do the same on the left side. You can repeat this as many times as you are comfortable.
Stretch 3: Frog Pose
How To: Lie on your stomach with your hands at your sides and your toes pointed. Breath in and out. Now reach back and grab your feet with your hands and pull your legs up and towards your head. Gently lift your chest as you do this, this will stretch out your back for tumbling, and whatever cool skills you are asked to hit. Be sure to balance this out by pike stretching afterwards to keep your back form growing sore.
I have also included a photo of my split sequence which I do three times a day, every day, to help me hit all three of my splits. I found this on skinnyms.com, where you can find many other ideas for getting and staying in the best shape of your life.
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