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Year Round Training Is The Key To Cheerleading Success
By Jen Wasilewski

Cheerleading is very physically demanding and for that reason, cheerleaders need to be in shape to correctly and safely execute stunts and routines. The key to staying in shaping is to maintain a healthy diet and exercise routine. By following these tips in and out of season you will have no problem staying on top of your game.

• Eat Well: Cheerleaders are often held to a very high standard when it comes to body image. This can often lead those involved to make substantial mistakes when it comes to their diet. While you may be tempted to shed a few pounds by following a strict diet, know that this can be extremely bad for your health and well being. In order to stay healthy, stick to a healthy diet. Never skip breakfast, lunch or dinner. If you are trying to lose weight, be sure to do so by eating fruits, vegetables, and whole grain and limiting the amount of junk food you eat. While decreasing your calorie intake dramatically can help for immediate weight loss you will find that it is much easier to keep the weight off with a healthy diet with the necessary amount of calories.




• Start an Exercise Routine: It's important to keep active during season and when your on a break. Get into the habit of doing at least thirty minutes of aerobic activity daily to keep in shape. If you don't currently have practice then try to extend the amount of exercise you do. This can be as simple as jogging, running, and jumping rope or you can get into more complex aerobic exercise routines.
  
  Another great way to prepare for is to take part in exercise programs like Pilates. Pilates and Yoga are an excellent way to help you stay lean while lengthening your muscles and perfecting your posture.



• Begin Weight Training: Weight training is extremely

  important for cheerleaders. The added strength you will gain from weight training will help you perform stunts and routines safely and easier. It's not healthy to weight train daily so choose three days out of the week and dedicate those days as your weight training days. Never take part in weight training activities alone. You should always have a spotter in case you need some assistance.
  
  You may find it beneficial to gear your weight training towards your position on the team. If you find that you are often lifting girls for stunts, be sure to to pay particular attention to both your arms and your legs.




• Stretch: Stretching is the key to healthy cheerleading. Whether your lifting, running, or getting ready to cheer, always make sure your muscles are loosened and you have spent enough time stretching. Stretching will prepare your body to execute activities safely. If you do not stretch before your workout, practice or before a performance you run the risk of seriously injuring your self.



• Workout with Fellow Cheerleaders: Working out alone can be boring and you may lose motivation. Since both you and your fellow cheerleaders will need to be in shape, consider starting a work out group. Ask a few of your friends on the squad to join your for weight training, a jog, or for some other organized exercise activities. You can rely on each other for motivation.

By: Jen Wasilewski

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