How To Switch Up Your Warm Up

[FierceForce]

Hello fellow fierce board followers!

This will be my first year coaching cheerleading and there is so much that I would like to learn and try in order to make this year a great one for my new athletes.

First things first,

I know that a good warm up is a great way to start practice and to get everyone ready to work however I wanted to know how to switch things up from time to time.

Currently I have a set of exercises such as fwd running, bwd running, lunges, needle kicks, front/back hops, and range of motion movements that I guide the team through.

This works well but I think that it could be a more fun way to do it.

Any ideas?

 

[sherpamelissa]

If you do the same thing every day and the girls know the routine, you can take turns with different cheerleaders running the warm-up. Also, my girls like to count backwards or in Spanish to amuse themselves.

I also think throwing in some different moves can liven it up. I found a list of yoga stretches that are energizing that we do Tues/Thurs with a more intense warm-up on Mon/Wed. Everyone gets bored doing the same thing every single day.

 

[FierceForce]

If you do the same thing every day and the girls know the routine, you can take turns with different cheerleaders running the warm-up. Also, my girls like to count backwards or in Spanish to amuse themselves.

I also think throwing in some different moves can liven it up. I found a list of yoga stretches that are energizing that we do Tues/Thurs with a more intense warm-up on Mon/Wed. Everyone gets bored doing the same thing every single day.

Incorporating some yoga moves does sound fun and I bet it would be good for practicing balance.

Can I ask what you would do for your intense warm up?

 

[sherpamelissa]

I have two different "Workout Wednesday" routines

#1
Cherry Pickers – 10
Windmills – 10
Calf Stretch (right/left) – 20 seconds each side x 20
Sitting Toe Touches Pike Position – 30 seconds
Straddle Stretch – 10 seconds, right/middle/left
Straddle Lift – 1 each side @ 10 seconds
Butterfly Stretch – 30 seconds
Tricep Stretch – 10 seconds each side
Anterior Shoulder Stretch – 30 seconds
Push Ups x 10
Crunches x 10
Sit Ups (with partner, then switch) x 10
Burpees x 10
Mountain Climbers x 20
Squats (with partner) x 10

#2
High Knees - 20
Trunk Twists – 5 each way
Lying Quad Stretch – 10 seconds each leg
Sitting Toe Touches Pike Position – 30 seconds
Straddle Stretch – 10 seconds, right/middle/left
Butterfly Stretch – 30 seconds
Push Ups x 15
Plank for 30 seconds
Kayak x 10
Jump Squat x 10
Jumping Lunges x 10

 

[sherpamelissa]

Incorporating some yoga moves does sound fun and I bet it would be good for practicing balance.

The images won't show up for our yoga routine and you probably need them to do this. If you want the pdf file, let me know your email address.

We start with the basic Child Pose, then go into the others.

Camel Pose (Ustrasana)

The gentle heart-opening stretch of the camel pose -- performed either with the hands on the lower back or reaching down to touch the heels -- can be highly invigorating for the entire body.

Warrior II Pose (Virabhadrasana II)

"This pose combines both leg strengthening and mild back bending, bringing energy into the body," Bielkus says. "Just like the name suggests, this pose awakens the warrior within -- power and strength, but with ease."

Triangle Pose (Utthita Trikonasana)

After Warrior II, try going into a restorative Triangle Pose. Straighten the front knee and extend the arm forward and then down to the shin, the floor next to the leg, or a block. Reach the other arm up and turn to face the sky, breathing deeply for five breaths

Side Plank (Vasisthasana)

For the whole body-strengthening Side Plank, start in a plank pose. Turn to the right side, stacking the feet on top of each other, and lifting the left hand. Breath deeply for five breaths before repeating on the other side. If you're looking to modify the pose, Bielkus suggests bringing either the bottom knee or the forearm down to the ground.

Half-Moon Pose (Ardha Chandrasana)

In addition to warding off stress and anxiety, the Half Moon Pose can be therapeutic for fatigue, according to Yoga Journal. In a forward fold, bring the right hand about 10 inches in front of you and slightly to the right, extending the left leg up while the hips and torso open. Extend the left arm up and hold the pose for five breaths before repeating on the other side.

Half Sun Salutation

To perform the sequence, stand up straight in Mountain Pose (Tadasana) with the feet together and arms at the side of the body with open palms. Sweep the arms up and extend them over the head on the inhale, then exhale and bow forward into a forward bend. On the inhale, lift the torso halfway up, place your hands at your shins and extend the spine. Fold forward again on the exhale. When you inhale, sweep back up and bring the palms together into prayer. Repeat this sequence three or four times.

Then we finish with some shoulder shrugs and neck rolls.

 

[Liberty Cheerleader]

My gym runs for 5 mins, then has a warm up "routine" that we do to music:
Jumping jacks
Straight body jumps
Candlestick jumps
Then we start stretching
At the end of our stretching we hold and hollow body and plank hold for 2 mins each

 

[embersglow]

It could be fun to put on a Zumba or other similar fitness DVD and try follow it together for the warm up portion, then do your conditioning and stretching after


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