How to Warm Up for Cheerleading Practice

Despite what many people might think, cheerleading is actually a very physical sport. And like any sport, a warm-up routine is necessary. It's important to stretch and build up one's heart rate and energy before beginning a practice, performance or competition.

Things You'll Need

  • Good pair of tennis shoes
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Instructions

    • 1

      Stretch. You need to start by stretching out your legs; calves, hip rotators and flexers and, most importantly, your hamstrings. Next stretch out you back by doing some back bends and body rolls as well as touching your toes.

    • 2

      Now stretch out your arms and wrists. For your arms you can do arm circles and twists. For your wrists press your palms against the ground while on your knees. Rotate the position of your wrists and circle and push against them to get a fully stretched rotation in each wrist without popping the joints.

    • 3

      Begin getting your heart rate up. Start out by jogging for a minute or two. Following that, do some jumping jacks and/or jump rope. Next drop to the floor and do a series of push-ups. Next lay back and do a bunch of sit-ups or crunches.

    • 4

      Lastly, stretch out your splits (right/left/middle) and do a few extensions or foot in the hand holds. If you're a tumbler you'll also want to do a couple of simple tricks such as walkovers and aerials.