How to Train for Cheerleading

By and large, cheerleaders are considered to be genuine athletes and as such, are required to fulfill certain physical training requirements. Team members must be strong, no matter what their position. That means maintaining a healthy, balanced diet and incorporating an exercise plan into daily activities. Flexibility, strength, endurance and diet are the keys to training like a pro.

Things You'll Need

  • Balanced diet
  • Dietician (optional)
  • Food journal
  • Diet and exercise plan
  • Jogging/walking shoes
  • Physical trainer (optional)
  • Gym with weights
  • Exercise journal
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Instructions

  1. Train for Cheerleading

    • 1

      Make a plan. The best way to stick with a diet and exercise program is to write it down and check it off day after day. Keep a food journal to be sure you are eating correctly and an exercise journal to record and track your progressions.

    • 2

      Begin by warming up. Walking quickly or jogging lightly for 5-10 minutes before starting a workout or practice is required to get the circulatory system moving. The blood begins to flow through the muscles, which can prevent tightness and soreness later.

    • 3

      Always stretch your muscles before and after workouts, games and competitions. This keeps your muscles strong and will help you avoid pulls and strains. Common stretches include: butterfly, quadriceps, pike, straddle, arm and arm behind the head stretch.

    • 4

      Build muscle through weight training. When you build strength, you reduce your chance of injury. Common strength training exercises include squats, curls, presses, pull ups, leg lifts and crunches.

    • 5

      Be sure to ingest enough calories so you have energy while performing. If you eat well and work out concurrently, you will maintain the athletic physique required for cheerleading. Healthy carbohydrates and sugars (like pasta and fresh fruit) can help you maintain long term energy needed to train for cheerleading.