High School Conditioning

[cheerndance]

What does your team do for conditioning?

 

[jacqui_perez]

Our coach usually has us do about 15 minutes of abs (variety of different styles of crunches), sometimes legs (squats and similar things), and we usually run at least once a week.


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[CheerCoach2K14]

I make my kids run before every practice, we stretch, do our daily ab workout which consists of 6 different sets of 50 crunches, and then we do 5 of each jump: toe touch, rt hurdler, left hurdler, double 9, pike, double whip, and 3-5 combo jumps.....that's just our workout before practice though. I will add conditioning in there alternating legs, arms, or flexibility days as well. Just depends on what's needed.


Just a cheer girl livin in the cheer world

 

[CheerCoachDell]

I make my kids run before every practice, we stretch, do our daily ab workout which consists of 6 different sets of 50 crunches, and then we do 5 of each jump: toe touch, rt hurdler, left hurdler, double 9, pike, double whip, and 3-5 combo jumps.....that's just our workout before practice though. I will add conditioning in there alternating legs, arms, or flexibility days as well. Just depends on what's needed.


Just a cheer girl livin in the cheer world

Sounds just like my practices

 

[TitanCoach]

Sounds just like my practices

Same

 

[TitanCoach]

What does your team do for conditioning?

For conditioning we alternate between different programs we have designed.
Some things we include are:
running stairs
crunches
pushups
wall sits
planks
tricep dips
burpees
etc
We always do a circuit of some kind where the team is divided into groups and each group is doing a different activity.

 

[MHSCheercoach]

I have my cheerleaders do the following each practice:
stretch (led by one cheerleader)
jumps (5 of each plus kicks, both sides)
straddle leg lifts
straddle flutters
cheer burpees
Bases: elevated arm push-ups, elevated leg push-ups, and explode jumps
Flyers:pull thru's, heel stretch holds (both sides), and elevated splits (both sides)

End of practice:
3 line drills
3 tuck jump drills
5 down and backs

Then we alternate each practice between an ab circuit, leg circuit, and an arm circuit.

I'm not a runner, never have been, but I will have the girls sometimes jog laps while yelling cheers or we do wall squats and yell the cheers.

 

[CoachD]

We condition the 1st 30 minutes of every practice. We start with running - beginning of season is 5 min, by the end of season we are running 10-15 minutes. Then we do low v cheer jacks straight into high v cheer jacks (30 each). Then we do a conditioning circuit which changes up each week (thank you Debbie Love & fortheloveoftumbling.com):
Full body (candlesticks, burpees, mountain climbers, candlestick one-leg, burpee tuck jumps, etc)
Arms (wide-regular-diamond pushups, wiper pushups, shoulder taps, pushup pops, etc)
Abs (v ups, toe touch ups, scissors, hollow rolls, etc.)
Legs (squat jumps, calf raises, lunges, etc.)
Repeat circuit 3 times - start with basic exercises at beginning of season & add difficulty as season progresses. During the summer (June & July practices) we also run a mile on the track at school after practice.