Out of Season Workouts

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It is expected that our athletes will be ready to start the season ready to perform in August/November-December. August/November is not the time get into shape; off-season is that time, which means now! If you are prepared you are ready to perform your best at try-outs and it will keep you injury free. Get those sore muscles out of the way now, the beginning of the season is not time to be wasted!

Here’s the deal you have the endurance or it needs some tweaking. This is something you want and how you prepare in the off season is with-in your own control. Do you want to be a part of something great? Do you just want to have fun? The decision is yours. Ultimately your physical fitness, endurance and desire will be what drives your team’s success. Cheerleading requires teamwork, commitment level and work ethic. Yes, this requires a lot of discipline.


SUGGESTEDwork-outs:

Daily cardio-endurance and your energy level is vital, Run – Bike - Jump rope – Dance – 30-45 minutes Daily

Overall conditioning

Out of Season Work-out – Have a discussion about this with your family so they know what it entails. Have them read this document. In general if something hurts stop you are doing it wrong or you may have an injury. Work-out to the point of slight discomfort, tightness and effort, not pain.

 

I. Flyers
- Stretch your splits and bridges (back bends)
-Hold your heel stretches on both sides (always building up both sides)1 - 2 min.
- Hold your scales,  shooting for straight scales , hold at your knee (NO bends in knees)1-2  min.
- If you can get into scorpion position do so and hold
- doorway stretch
- Breath while holding these stretches
- Abdominal exercises are your friend ;0)  100-150 2-3 times a week, do them in 4-5 sets, 25 to 50 reps. If you try to all at once your body will do everything it can to cheat. Smaller and slower reps are best.

 

Bases and Backs
-You should be able to hold your own weight, handstands against the wall (straight body not arched, squeeze belly button into backbone) for 1 minute intervals, 5 times, 2-3 times a week.

- Squats are your friend!!! Feet should be parallel, toes should NOT be pointing out in V position, weight into your butt not out over your knees. Shoot for 3 sets of 25 reps 3 times a week. Squeeze in your belly muscles “your core” to protect your back.

  All- 
 -Jog one mile by the first day of try-outs /- strong Core, plank hold for 1-2 minutes

 

1. You need to start being comfortable with jogging.

Start with a half a mile and work your way up to 2 miles. Be prepared to run a mile and a half the first week practice.

Wear GOOD running sneakers, not cheerleading sneakers! Go to TJMaxx or Marshall’s to get a good pair/low price pair

          of running sneakers

Stretch your calves and shins before you run, and re-stretch them again after you’ve finished running. Pike stretch is good

 for this. 

2. You need to prepare your muscles for the gross motors skills that stunting and tumbling use.

Use a light weight training program designed by a trained specialist -or- Use the programs I’ve included ( these were

          designed by specialists in gymnastics and cheerleading)

Attend a cheer class, tumbling class or the summer clinic through the summer.

3. Stretch well through the whole summer. Stretch slow and controlled, breathing through each stretch, don’t hold your breath.

          Stretch your whole body, legs, arms, wrists, ankles, neck, and back.

 

4. Use the chart provided and print off to keep track of your progress.

5. Drink 8 eight oz. glasses of water daily. Hydrate well on hot days, avoid exercising in small non-air conditioned/enclosed rooms.

          Avoid caffeine -which dehydrates you. Hydrate yourself with water first, Power Aid/Gatorade in addition to the water

          Second. Those are most beneficial after an intense run or work-out, water is the best for most days.

Give your body a day of rest means light activity, walk, work, play, etc. (not sit)


Week One ~     [½ mile = 2 laps, ¾ mile =3 laps, 1 mile = 4 laps]

Run ½ mile 2-3 times

*ON ALTERNATE DAYS* Condition 2 times

Week Two ~

Run ½ mile 2-3 times

*ON ALTERNATE DAYS* Condition 2 times

Week Three ~

Run ¾ - 1 mile 2-3 times

*ON ALTERNATE DAYS* Condition 2 times

Week Four ~

          Run ¾ -1 mile 2-3 times

          *ON ALTERNATE DAYS* Condition 2-3 times

 

 

Week five ~

          Run 1 mile 2-3 times

*ON ALTERNATE DAYS* Condition 2-3 times

 Week Six ~

Run 1- 1.5 miles 2-3 times

*ON ALTERNATE DAYS* Condition 2-3 times

 Week Seven ~

Run 1 ½-2 miles 2-3 times

*ON ALTERNATE DAYS* Condition 3 times


 Week Eight ~ 

Run 1 1/2 – 2 miles 2 times

Stretch well 3 times to prepare for pre-season

                                    Run ½ mile                       Run ¾ mile                       Run 1 mile                        Run 1 ½                 Condition                Stretch

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