Saturday, January 21, 2012

Why Include Yogurt and Dates in Your Diet?

Fad diets come and go and promise to help you lose weight rapidly. The dates and yogurt diet is a fad diet that promotes eating nothing but dates and yogurt for fast weight loss. Before starting a diet you need to consult your doctor to determine the benefits and risks of participating in the diet. If you have certain medical conditions, you should avoid fad diets and develop a regular diet plan with a registered dietician.
While dates and yogurt contain various vitamins, minerals and other nutrients, these two foods will not provide a well balanced diet. Dates are a high-fiber food, which can help you feel full longer, and yogurt is a good source of calcium, protein and probiotics. recommends considering the following when considering a fad diet: Does the diet promote safety, good nutrition, enjoyment and practicality? If you answer “no” to any of part of the question, you should avoid participating in the diet long-term. The most effective way to lose weight is to reduce the number of calories and fat you consume and participate in regular exercise, according to the University of Maryland Medical Center.
Dates are a high-fiber food, containing 3.3 g of fiber for every 5 dates, according to Colorado State University. Fiber is the indigestible carbohydrate found in plant-based foods that helps add bulk to stool and moves it more quickly through the colon. Some fiber, called soluble fiber, swells in the stomach making you feel full for a longer period of time. While fiber is an important part of a healthy diet, it may cause unwanted digestive side effects, such as gas, bloating, cramping and diarrhea. The fruit is also high in sugars, salts, minerals, proteins and vitamins C, B-1, B-2 and A.
Although yogurt is generally good for weight loss and digestive health, some yogurts can actually make diarrhea worse or encourage weight gain. When dieting, use a yogurt that is made with low-fat milk and does not contain any added sugar. The yogurt should state by the ingredients on the label that the product contains live and active cultures. These cultures, also called probiotics, may help promote digestive health and reduce certain gastrointestinal infections.
The University of Maryland Medical Center states that healthy weight loss is 1 to 2 lbs weekly. Losing any more weight on a weekly basis can increase your chances of re-gaining the weight when you stop the date and yogurt diet.

Things to Know About Cheerleading Prep

A cheerleading prep is a stunt. It is known by many other names, such as extension prep, elevator and half-elevator. A prep is an intermediate-level stunt, which should not be attempted until two other lead-up stunts have been mastered. Never stunt without the supervision of a qualified cheer coach
Step-Up Drill
Before attempting a prep, master a step-up drill. Your base executes a deep side lunge, pointing the toe of her straight right leg to the front and the toe of her bent left leg out to the side. Keep your left knee over your left ankle for stability. Standing behind the base, your top person places her hands on the base's shoulders and her left foot in the pocket formed by the base's left thigh and hip. At this point, the base should slide her left hand under the top person's leg to grab her thigh. Pushing hard off the ground, the top person steps up and locks her left knee, still supporting some of her weight in her hands on the base's shoulders and dangling her right leg behind the base's back. The base remains strong and steady simply holding the top person. To dismount, the top person bends her left leg while lowering her right foot to the ground.
Thigh Stand
The next lead-up stunt to a prep is a thigh stand. Two bases execute side lunges toward each other. One base should put her foot in front with her toe even with the other base's heel. Inside arms dangle behind your bent leg, and outside arms are lifted to take the top person's hand. Centered behind both bases, your top person takes the outside hands of the bases and steps her left foot into the pocket of the left base's leg. Pushing hard off the ground, the top person executes a step-up drill onto the left base, locking her leg and standing steady before moving her right foot toward her right base to stand balanced on both bases. With her legs locked and body tight, the top person lets go of the base's hands and executes the designated arm motion, for example a high V. To dismount, the top person takes the base's hands and lifts her left foot off the left base to initiate a hop down to the ground, landing on both feet.
To start a prep, two side bases stand facing each other with their feet hip-width apart, their knees slightly bent, and their hands at bellybutton level, palms facing up. The top person stands behind the bases with her hands on their back shoulders and her feet together. Behind your top person, your back base stands with her feet hip-width apart and her hands firmly grasping the top person's waist to assist her with building the stunt. Dipping deeply, the top person jumps hard off the ground, supporting her weight in her arms and gently placing her feet in the hands of the bases. As they receive the top person's feet, the side bases squat down without lowering their hands and then straighten their legs, lifting their hands up to eye level before settling the top person at shoulder level. The stunt ends with the top person standing, her feet in the hands of the bases. The back base grabs the top person's calves or thighs to steady the stunt.
To dismount the prep, the bases hold the top person's weight in their back hands, releasing her toe to reach their hands up. The top person bends forward from the waist, grabbing the bases hands. With a count of "1-2-down-up," the bases dip slightly and pop the top person up. The top person brings her feet together to land with her knees slightly bent. The side bases grab her upper arm with their back hands as she heads for the ground. The back base grabs her waist to steady her landing.

What to Know About Cheerleading Round Offs?

A round-off is a tumbling skill frequently used in cheerleading. While it is a beginner-level skill, it is used in intermediate, advanced and even elite tumbling passes. Mastering a round-off is important for all cheerleaders. Learn and practice your round-off only under the supervision of a qualified cheerleading coach or gymnastics instructor.
At the base of a good-round off is a strong handstand. Practicing your handstand position will help you master a cartwheel, round-off and even a back handspring. Drill your form by performing a handstand against a wall for support. Step forward with one foot, kicking your other leg up into a handstand balanced by the wall. Check your form. Adjust your hands so they are directly under your shoulders. Pull your abdominal muscles in toward your spine. Keep your legs straight and together, and point your toes.
The first part of a round-off is a cartwheel, so perfecting it will help you achieve a round-off more quickly. Start in a lunge and lean forward, executing a quarter turn to place both hands on the ground, one in front of the other. As your legs leave the ground, hit a handstand position with your legs straddled before executing another quarter turn to place one foot on the ground at a time.
A round-off typically is performed as a part of a running pass. Take a few quick steps before lunging into a cartwheel, performing your quarter turn and placing your hands on the ground one in front of the other in a straight line. As your body hits the handstand portion of your cartwheel, your legs should come together in preparation for your final quarter turn. Use your core muscles to powerfully snap your legs down, landing with your feet together. Rebound into the air with the power from your round-off.
Tumbling Passes
The key component in many tumbling passes is a round-off. Beginners can make a tumbling pass out of a simple round-off followed by a cheerleading jump, such as a tuck or a toe touch. More advanced tumblers can pair a round-off with a back handspring or even a back handspring and back tuck. Finally, elite tumblers will use a round-off and back handspring before executing a full-twisting layout. From beginner to elite, all cheerleaders rely on a good, strong round-off for their tumbling passes.

What to Know About Cheerleading Stunters?

Stunting is when cheerleaders lift or toss another cheerleader into the air. There are four positions for stunters to fill, each with an important and specific role. To be more versatile, you should aim to master as many positions as you can within each stunt. Simply learning the roles can help you perform your main position better.
Main Base
The main bases are the ones who hold up a stunt. You must remain in direct contact with the ground at all times. Your strength for basing starts at the bottom of your body and travels up. It emanates from your thigh and butt muscles. After initiating the power for your stunt with them, use strong core muscles as the stunt ascends. Finally, incorporate the muscles of your shoulders and arms last to lift the stunt into its final position and hold it steady.
Back Base
Sometimes referred to as a spotter, the back base is responsible for protecting and assisting the top person in a stunt. Stand behind the top person, and as the stunt is building, assist the top person with her load in. As it is ascending, lift her up toward the final position. Once the stunt is in place, support the top person, steadying her and helping her balance in the final stunting position. One of your most important jobs occurs during the dismount portion of a stunt. Whenever a cradle dismount is done, catch the top person by the shoulders and protect her head and neck from injury.
Top Person
The top person in a stunt typically is the one who gets the glory of being the focus of the stunt, but your job is no less difficult than the others. You must be an active participant in stunting, using your legs to jump off the ground, supporting your own weight in your arms as you load in, and tightening your core muscles as you ascend to the top of a stunt. Once in the position of glory, balance and execute feats of extreme flexibility as you are perched many feet off the ground. The path out of a stunt is just as difficult as getting into it. Control your body for a straight cradle dismount. Increase the excitement of your dismount by adding twisting to your cradle.
Spotters are not directly involved in the stunting process, but instead surround a building stunt and stand at the watch in case the stunt goes wrong. Your primary goal is to prevent injury, mostly by protecting the top person. From the moment a stunt group sets in a ready position until the time the dismount is complete, keep your arms up and your full attention on the stunt in process. When a stunt starts to fall, grab the top person with one arm around her waist and one arm around her thighs. Tuck your head into the top person's lower back. Stay aware as you also might be called upon to steady a falling base who has lost her balance.

What to Prepare for Junior High Cheerleading Tryouts?

A spot on the junior high cheerleading squad can provide a crucial "in" to the varsity squad as well as opportunities for honing your tumbling, dance and cheer skills. Resist the temptation to waltz into tryouts unprepared. Find out what's expected, practice as much as possible and give it your all. You can be proud of your performance at tryouts by following a few simple tips.
Do the Research
Ask former junior high cheerleaders what the cheerleading coach looks for at tryouts. Ask them how they felt during tryouts and try to get an idea of how each cheerleader is evaluated. Find out what the coach places the most emphasis on; for example, tumbling, attitude or stunts. Ask the coach how many open slots there are and how many girls he expects to add this year. Ask him what he looks for in a good cheerleader and take it to heart.
In the weeks leading up to tryouts, stay focused. Don't start a new diet or a new activity. Stretch daily and practice your tumbling. Get in 30 minutes of cardio every day to help clear your head and build endurance. Practice the tryout routine every day until you know it by heart. Stand in front of a mirror to check your own movements and have a friend or parent give you feedback as well. If you have a friend trying out for the squad too, practice together.
Look the Part
Stay away from too-tight or over-the-top outfits at tryouts. Looking good is important, but so is being comfortable and able to move easily. Stick to age-appropriate stretchy fabrics that showcase your muscles and allow you room to breathe and move. Wear your school colors and tie a ribbon in your hair. Put on light makeup and avoid excessive "glam" like glitter eyeshadow or shimmery lotion. Dress as if you're interviewing to be a cheerleader -- look spirited and enthusiastic, but also focused and serious about the job.
Finish Strong
Banish your fears of failure before your tryout by thinking positive thoughts and visualizing yourself as a new junior high cheerleader. During your tryout, keep a smile on your face and go through the routine calmly. Do not let any nervousness show. Don't try to improvise or think ahead several movements -- you may distract yourself and make an error. If you make a mistake, do not acknowledge it. When you finish, thank the judges individually and wait to be dismissed before leaving.

3 Most Easy Cheerleading Stunts

Cheerleaders need to master moves in the areas of motions, jumps, tumbling and stunting. Starting with the easiest moves in each of these areas is a smart strategy that will help you build a strong base of cheerleading skills. Perfect these easy skills before attempting to learn any more difficult moves. Practice only under the supervision of a qualified cheer coach.
Three easy motions you should master right away are the clasp, T and touchdown. Stand with your feet shoulder-width apart and legs straight. Execute a clasp by clapping your hands together forcefully in front of your chest. In a clasp, you grasp your hands as if you are holding your own hand. Your clasp should be just under your chin, with your elbows close to your body. Next, execute a T motion by snapping your arms straight out from your shoulders. They should be parallel to the ground and slightly in front of your body. Finally, learn a touchdown. Extend your arms above your head, parallel to each other. Your arms should be slightly forward near your temples.
Tuck Jump
The easiest jump to master is a tuck jump. Start with your arms above your head in a V motion and your feet together. Rise up on your toes. Swing your arms down, crossing them in front of you as you bend your knees deeply. Arc your arms up into a high V motion as you explode off the ground, lifting your knees into a tuck position. Your knees should lift up toward your chest. Do not kick your rear end with your heels. Keep your chest tall as you jump. Land with your feet together and knees slightly bent. Your hands should be in fists and against the sides of your calves. Hold this position before popping your feet apart and placing your hands on your hips.
Forward Roll
Tumbling is an important component of cheerleading. Work to master at least a few basic skills. The easiest is a forward roll. Stand with your feet together and hands at your sides. Bend your knees, placing your hands on the ground just in front of you. Tuck your head to place the back of your head, neck and then upper back on the ground. Keep your body in a tuck position as you roll forward. Use your core muscles to pull yourself up onto your feet without pushing off the ground with your hands. Stand up with your hands extended above your head. Keep your legs together, but not crossed, through your entire forward roll.
Thigh Stand
One of the most basic stunts you can attempt is the thigh stand. Until you master the stunt, do it with four people. Once it is mastered, you can do it without the back base. Two bases lung deeply toward each other. The back base should stand behind the top person and grab her waist through the entire stunt. As the top person, stand behind the main bases and grab their outside hands. Place your left foot in the pocket formed by your left base's thigh and hip. Step up onto your left base, locking your left leg and balancing in this position for a split second. Gently place your right foot into your right base's pocket. When you are steady, let go of your bases' hands and hit a high V motion above your head. To dismount, grab your bases' hands again and lift your left foot off your left base. Taking a step forward, jump to land in front of your bases with both feet together.

Full Down Cheerleading Techniques

A full down, also known as a twist cradle or a full-twist cradle, is an advanced cheerleading dismount in which the top person is popped out of a stunt and executes a 360-degree spin prior to landing safely in the arms of her bases. You can use a full down to dismount from a shoulder-level stunt or an extended stunt, in which the top person's feet are extended above the heads of the bases. As always, stunt only under the supervision of a qualified cheerleading coach.
Straight Cradle
The first trick to mastering a full down is perfecting your straight cradle technique. Start in a half-elevator with two bases holding your feet at shoulder level. Safety regulations require a back base for all cradles. As the bases pop you out of the stunt, ride the cradle as high as you can. Keep your arms glued to your sides and your legs squeezed together. Shrug your shoulders up and lift your belly button toward the ceiling. After you reach the peak of your ascent and begin falling, allow your rear end to fall slightly faster than your feet so your body naturally pikes as you hit the bases' arms. While you still are above the bases' heads, open your arms to catch yourself around their shoulders.
Learning to Twist
Learn how to twist by twisting into a thick crash mat. Place a chair in front of the mat and stand on it with your back toward the mat. Have someone brace the chair by holding the back of the chair to keep if from tipping. Start with your arms in a high V motion above your head and pick a place on the wall in front of you to focus on. Jump off the chair as you forcefully swing your arms down to your sides and look over your right shoulder, initiating your twist. Spin quickly, keeping your eyes open. When you see the same place on the wall, pike your hips, landing on your back on the mat. Keep your body straight as you twist at a slight angle to the ground. Do not twist in a vertical or horizontal position.
Twist Cradle
Master a twist cradle from a half-elevator. Start with your arms in a high V. As your bases pop you out of the stunt, bring your arms down to your sides as you ride the bounce from their pop. At the top of your ascent, forcefully look over your right shoulder to start twisting. Keep your body tilted back at a slight angle. You should hold your body straight with your abs pulled in tight to keep a hollow shape to your body. After you complete your rotation, open your arms as you start to descend into the arms of your bases. Catch yourself around the shoulders of your bases and pike as your body lands in their arms.
Common Errors
Avoid the common pitfalls of a full-down dismount. Bases, make sure to pop the top person straight up. Do not push her feet forward or try to help her twist by tossing her feet in the direction of her twist. Top person, ride the bounce from the pop your bases give you. Avoid the temptation to twist as soon as you leave the bases' hands. Do not anticipate the twist. Wait to reach the top of your ascent. Finally, hold your body tight as you twist. Keep your abs pulled in tight, your feet together and your arms on your thighs. A loose, flailing body will not twist as quickly as a tight body.

Essentils of Proper Cheerleading Side Base

Stunting is an exciting and difficult part of cheerleading that features two main stunting positions: top person and base, which can be a side base or back base. The side bases in a stunt are the ones mainly responsible for lifting and holding a stunt. Side bases also are integral in dismounting a stunt. While there are things outside of practice you can do to improve your side basing skills, never stunt without the supervision of a qualified cheer coach.
Step 1
Use your leg and butt muscles as the power source for your stunting. When side basing, keep your feet hip-width apart and bend your knees deeply to initiate the power from your thighs and glutes. Explode up, using your legs and butt to lift the stunt.
Step 2
Keep your core muscles tight when stunting. Pull your belly button in toward your spine to keep your back flat and form a strong foundation for the stunt. Do not arch your back when building or holding a stunt.
Step 3
Incorporate your shoulders and arms into the stunting sequence last. Very little of your stunting power emanates from your upper body. Use your arms to settle the stunt into place and keep it there.
Step 4
Dismount using your legs first. Dip deeply with your legs to give power to a pop-down or cradle dismount. Absorb the force of the dismount by bending your knees while keeping your arms firm to hold the top person secure.
Step 5
Keep your attention focused on the top person from the moment she loads into the stunting position until she is safely back on the ground. Look up at the top person, especially when she is extended above your head. If she falls, be ready to stop her descent in any way you can.

Benefits of Youth Cheerleading Squads

Beginning your own youth cheerleading squad is an excellent way to provide a means of exercise and self-esteem for young boys and girls. Knowing the essentials in starting a squad can make the process simple and stress-free. Coaches interested in launching a cheer group should take time to prepare before publicizing the squad in order to stay organized and run the best squad possible.
Create a Constitution
You, as the coach, need to create a constitution for your squad. This includes your group's purpose, rules, expectations and your contact information. By knowing up front what the coach expects, parents and cheerleaders can avoid miscommunications, misunderstandings and mishaps. Schedule a parent meeting before tryouts to go over the constitution and answer any questions. Provide a contract for the parents and participants to sign once they have made the squad, including an agreement to adhere to the constitution.
Coaches Training
Get the appropriate training to be a cheer coach. The Universal Cheerleaders Association, UCA, provides numerous courses that can qualify you to be a cheerleading coach. The most important courses cover partner stunt progressions, motions, jumps, and tumbling. You also need appropriate safety training. The American Association of Cheerleading Coaches and Administrators, AACCA, provides a safety course for all cheer coaches.
Preparation is the key in making sure the tryouts run smoothly. Begin preparations at least six weeks ahead of time by securing the location and devising a checklist of the details that will go into running a smooth tryout. Publicize tryouts for the new squad with flyers, mailings, posters and word of mouth.
Squad Goals
Once you have your squad roster, schedule a meeting to create a list of goals. Each cheerleader can create personal goals, such as perfecting a jump or learning a back handspring. You also can come up with squad goals, such as placing in a competition. It is important to set goals that measure progress and provide motivation.

Things to Know About Toe Touch Cheerleading Stunt

Jumps make your cheerleading performance more exciting. You can incorporate them into cheers and dances or perform them after your team scores. One of the most widely used and well-known jumps in cheerleading is the toe touch. Every cheerleader should work to learn and perfect this jump. Understanding the muscles used can help you improve your form in your toe touch.
Toe Touch
To do a toe touch, start with your feet together and your arms in a high V motion above your head. Rise on the balls of your feet. From this starting position, cross your arms in front of your body, forcefully swinging them down as you bend your knees deeply. Explode off the ground, lifting your arms up to a T position, straight out from your shoulders, and raising your legs into a straddle position. Your knees should face up and your toes should be pointed. Keep your arms parallel to the ground, lifting your feet up toward your arms. In spite of this jump's name, never reach for your feet. Land the jump with your feet together and your knees slightly bent.
Calf Muscles
The muscles of your calves get your body up and off the ground for all of your jumps. Your larger gastrocnemius muscle is on top and connects from your femur in your thigh to your Achilles tendon near your heel. Your smaller soleus muscle lies just beneath your gastrocnemius. It connects from your tibia just under your knee to your Achilles tendon. Together these two muscles flex and point your foot, making it possible for you to jump off the ground.
Hip Flexors
Your hip flexor muscles help you get your legs high into the air when you are doing a toe touch. Running along the front side of your hip are your iliacus and psoas major muscles, commonly referred to as your iliopsoas, or hip flexor, muscles. They connect the bottom of your spine to your femur, or thigh bone. These muscles are responsible for flexing your hip. You use them in a toe touch to lift your legs up into your straddle position.
Lifting your legs up into a toe touch also requires strong abdominal muscles. Your rectus abdominis muscles run along the front of your abdomen. They connect from the bottom of your sternum all the way down to your pubic bone. They are responsible for helping you bend the bottom part of your torso. When you do a toe touch, your rectus abdominis muscles will help you get your legs up into your straddle position.

How are Cheerleaders Trained?

Cheerleading is a highly athletic activity. The stunts, tumbling and jumps required in cheerleading require hours of training and practice. Training tools can help you get more out of your training time by enforcing proper form, applying resistance and challenging your balance. While these training tools can be used at home, never perform any stunts or tumbling elements without the supervision of a qualified cheerleading coach.
Wobble Cushion
Balance is critical to cheerleaders. From the bases at the bottom of a stunt trying to steady it to the top person striving to perch in her precarious position at the top of it, balance keeps a stunt up. A wobble cushion is a training tool that can help you improve your balance. It resembles a flattened stability ball. When you stand on it, the instability of the wobble cushion forces you to recover and balance. For cheerleading, you can stand on it with both feet, but it is especially effective for training 1-foot poses. Stand on the wobble cushion and lift your free foot up into a liberty pose with your knee pointing forward and your foot pointed and next to the knee of your standing leg. Balance in this position, training on the other leg too.
Stunt Strap
Cheerleading requires extensive flexibility. Poses like a heel stretch, scorpion and scale require flexible legs, back and shoulders. A stunt strap is a training tool that will increase your flexibility for these poses. It is a nylon strap with loops on each end. By placing your foot in one loop and grabbing the other loop with your hand, you can simulate stunt poses you are not yet flexible enough to execute. For example, standing on one foot, place your free foot in a loop and bend it behind your back. Grab the other loop above your head, pulling your foot up toward your head, into a scorpion position. Eventually, you should work on holding the hand loop of the stunt strap in your opposite hand because when you achieve a scorpion, that is the hand that holds your foot.
Full-Up Machine
Many stunts and tumbling skills require a cheerleader to execute twisting motions. Keeping a hollow body position with your abdominal muscles pulled is key to twisting. The Full-Up Machine is a product that can help you learn to twist. A cheerleader stands on the thick cushion that is on top of the spinning device. Stepping on the Full-Up Pedal activates the spinning. Stand tall with your abs pulled in toward your spine as you execute a full twist.
A common tumbling error is allowing your legs to separate during a back handspring or a back tuck. To perfect proper form, a DeFrogger might help. It is a pair of padded ankle straps that hold the cheerleaders ankles together. Velcro makes them adjustable for different size ankles. Using this training tool at practice helps a cheerleader train her muscles to keep her feet together when performing a back handspring or a back tuck.

Skill Developing Cheerleading Routines

Cheerleading is no longer just about standing on the sidelines cheering on a team. Many cheerleaders also compete against other squads, vying for top honors, trophies and esteem. Competitive cheerleading mixes cheers, dances, jumps, tumbling and stunting into an exciting routine designed to impress the judges with a team's skill and originality. You can hire a choreographer to make your competition routine, but creating it yourself ensures a unique routine that has the potential to make your squad memorable.
Step 1
Know the rules. Understand the current American Association of Cheer Coaches and Administrators School Cheerleading Rules. Familiarize yourself with the score sheet for each competition you plan to attend. Each competition has its own specifications. Incorporate all required elements when creating your routine.
Step 2
Evaluate your team, noting your strengths and weaknesses. Capitalize on your strengths and camouflage your weaknesses. For example, if your team is made up of strong dancers, showcase their skills with a difficult and impressive dance section.
Step 3
Choose your music wisely. Avoid over-popular or trendy choices. You do not want to have the same music as every other squad there. Use an engaging beat without too many sound effects. Too much chaos in your music can be distracting.
Step 4
Make a list of specific elements you want to include in your routine. List the exact stunts, jumps and tumbling you want to include. Base your list upon skills your squad has mastered, including only a few elements they are still working to achieve.
Step 5
Map out all of the eight counts in the music section of your routine on lined paper. In pen, list the counts in the left margin of the paper. Note any special effects on the counts they cover. Also write down the words from the cheer that will be in your routine.
Step 6
Plug elements into your routine map where they belong. It helps to listen to your music as you decide where to place each item. Write the skills you will use in pencil, as this plan will likely change.
Step 7
Plan your transitions into the routine map. The shorter the transition time, the better. Do not use more than eight counts to travel to a new formation.

Types of Muscles Used in Cheerleading Fun

Cheerleading is a physical activity that requires a high degree of fitness. As a cheerleader, you need endurance, strength, flexibility and balance. This involves many of the muscles all over your body. In order to improve your cheerleading abilities, it helps to understand which muscles you are using, so you can train more specifically.
Upper Body
In your upper body, you use your deltoid muscles in your shoulders, your pectoralis major and minor muscles in your chest, and your latissimus dorsi muscles in your back. You use these muscles to lift other cheerleaders above your head, to tumble, and even to hit basic cheerleading arm motions. One of the best exercises you can do to strengthen these muscles is a basic pushup. Upper body stretches such as a partner chest stretch, in which a partner pulls your arms together behind you, and an upper back stretch, in which you clasp your hands in front of your chest extending your arms away from your body, help you keep these muscles flexible.
Core Muscles
Your core muscles are found in your back and abdomen. They are your rectus abominus, obliques and spinal erectors. In cheerleading, these muscles help you keep your torso straight. They also give you strength for lifting stunts and performing tumbling skills. In jumps, your core muscles help you lift your legs up toward your body. Strengthen these muscles with crunches. Keep them flexible by doing bridges, or back bends.
Upper Leg
Your upper leg and hip area contain your hamstrings, quadriceps and gluteal muscles. These muscles are used extensively in stunting. In fact they are the powerhouse from which you should get most of your strength in stunting. They also help in jumping and tumbling. Train these muscles by climbing stairs. Stretch them extensively as they get a lot of use and can cause a great deal of pain if allowed to tighten up. Perform a quadricep stretch by pulling your foot in toward your rear end, stretching the front of your thigh. Stretch your hamstrings and your gluteals, by extending one leg out in front of you and lowering your upper body toward it.
Lower Leg
The muscles in your lower leg are your gastrocnemius, soleus, and tibalis anterior. These muscles are especially helpful in jumping and tumbling, as they help you get your body off the ground. Strengthen your lower legs with calf raises, placing your hands against a wall and lifting one leg off the ground. Rise up on the ball of your standing foot and lower back down not allowing your heel to touch the ground. To stretch this area, stay near the wall and extend one leg straight out behind you. Keep your toe pointed toward the wall as you lean in to stretch your calf. Focus the stretch deeper into your soleus muscle by repeating it with a bent back leg.

How to Prepare for Varsity Cheerleading Tryouts?

If you're ready for the hard work and big responsibility of being a varsity cheerleader, start prepping for tryouts as soon as possible. The coach will look for a positive attitude, excellent physical fitness and ability, a team player and plenty of enthusiasm. If you think you fit the bill, following a few tips can help you lock in a spot on the varsity squad this year.
Remember that cheerleading is not punishment. Put a genuine smile on your face, not a plastered-on one, and have fun at tryouts. The judges will see through false enthusiasm. Make eye contact with the judges and coaches and be friendly and pleasant to the other hopefuls. When instructed to do something, listen carefully and hustle to comply. Be the first in line when others are showing reluctance. Don't be afraid to raise your voice and really get into the cheers.
Arrive at tryouts calm and well-rested. If you have stubborn bags under your eyes, use a soothing eye cream to diminish their appearance. If there is a dress code, follow it to the letter. If not, wear comfortable but form-fitting clothes in the school colors that display your muscular build. If you have long hair, pull it back and secure it neatly with a ribbon and rubber band. Avoid clips or scrunchies that can slide out easily. When you receive your number at tryouts, attach it on an obvious place to your clothing but check that it will not restrict your movements. Wear a small amount of natural-looking makeup. Heavy makeup can run when you start to sweat.
You're under the microscope from the time you arrive at tryouts and the judges will notice how you get on with your potential teammates. Be pleasant and open with everyone. Try to make friends and find common ground. If you find yourself milling about with the others before tryouts start, initiate a group stretching session. Encourage the other hopefuls and applaud when they perform well. Showcase your leadership ability by volunteering to demonstrate a movement or go first.
Check with the coach before tryouts to find out how cheerleaders will be scored, then spend extra practice time on what will be most important at tryouts so that you can feel and appear confident in your performance. Greet the coach and judges with a firm handshake and eye contact. Do not giggle or show emotion. Maintain an air of professional confidence at all times. Don't be afraid to pass on any tumbling in which you aren't confident. The coach will respect your concern for your body more than your willingness to risk your health.

What to Know About Guy Cheerleading?

Although males were the original cheerleaders at the birth of college football in 1869, the sport took on a decidedly feminine quality over the course of the 20th century. Women took to the sidelines in 1923 and later took them over as men left campuses to fight World War II. Even today, females comprise 90 percent of cheerleading participants. As cheerleading became increasingly visual and gymnastic, however, men resumed participation, playing essential roles in myriad stunts.
Standing Back Tuck
Cheerleaders have traditionally conveyed spirit with their voices, but today acrobatics also are employed to elicit spectator response. A standard feat requested in college cheerleading tryouts is the standing back tuck. Essentially a reverse somersault, this maneuver is performed by women and men alike. From a standing position, the cheerleader bends at the knees and thrusts himself into the air, bringing his knees to his chest as his body assumes a horizontal position. Momentum then flips the body over so the cheerleader can then land on his feet. While this is a common sight on the sideline, it requires repetitive practice to make it happen competently and safely.
Running Tumbling
Running tumbling refers to the sequence of running a short distance, executing a cartwheel and finishing with a series of handsprings. This energetic succession communicates excitement and can be performed by each squad member as they take the field. Like the standing back tuck, running tumbling is standard fare among tryout requirements, calling for strength, agility and balance. Individual moves can be substituted for one another as long as forward momentum is preserved. It is executed by both men and women.
Toss Stunts
Men prove themselves to be assets to any cheerleading squad when they partner with women for toss stunts. On the whole, the upper-body strength of men gives an edge to cheerleading units, since they serve as bases on which the women can execute more daring feats. Such stunts include the chair, where the female – or flyer – is lifted above the base’s shoulders, sitting on one hand while the base grips her ankle with the other. Requiring more skill, a toss extension will see the base throwing the flyer above his head, supporting the soles of her feet with the palms of his hands. There she will stand, atop his fully extended arms.
Vocal Support
Despite the elaborate acrobatics and dancing associated with contemporary cheerleading, there remains the task of getting the fans to cheer. With their expansive lung capacities, men produce the volume to which the crowds respond. Yet being loud is not sufficient. The fans always should understand the content of a given cheer. “American Cheerleading Magazine” advises practicing articulation as well as projection, remembering the difference between screaming and yelling. Coaches place vocal performance on a par with gymnastic talent when evaluating prospective cheerleaders.

What Judges Look for in Cheerleaders?

If you think that the perfect toe-touch and a clear voice alone will land you a spot on the cheerleading squad, think again. The judges at cheerleading tryouts look for everything from personal appearance and attitude to coachability and leadership skills. You need to be a well-rounded cheerleader, capable of being a team player and a source of positive energy, to make the cut. Before you head to tryouts, learn as much as possible about what the judges will look for.
Physical Appearance
Don't become so consumed with your routine that you forget to plan what to wear. Go with form-fitting, comfortable clothing in the school colors that shows off your muscles and does not restrict movement. The judges will be looking for cheerleaders that look put-together and prepared. They'll also look for fit cheerleaders. Every squad needs bases, flyers and tumblers. Whichever you are, look like it. Start a strength-training regimen and maintain a nutritious diet to stay toned and firm.
Cheer judges look for cheerleaders with a genuinely positive attitude and plenty of authentic enthusiasm. A fake smile is transparent. Look as if you're having fun to give your score a boost. Be friendly and engaging with the other hopefuls. Do not make catty remarks about another cheerleader's performance or show anger or frustration when you or someone else makes a mistake. Stay enthusiastic about everything you are asked to do and give it your best. Give the judges a smile and a firm handshake when you finish.
You might be the loudest girl on the squad, but if you can't tumble or dance your chances of making the squad are slim. Cheer judges look for cheerleaders that have it all: dancing, tumbling and cheering skills. You don't have to be the best at any one, but you do have to be able to showcase your skills in each to be a serious contender. Don't worry if your herkie isn't perfect. Keep working at it while you continue perfecting cheers, movements and your back handspring.
Arrogance has no place on a cheerleading squad. No cheer judge will award points to a cheerleader who thinks she knows better than the coach. Use tryouts to demonstrate that you can listen and follow directions even when you don't agree or understand why. Judges look for squad members who will be open to trying new things or old things in different ways and don't insist on their own way. Leave what your old coach and teammates said at the door and focus on learning from the new ones.

Techniques to Build Good Cheerleading Bases

Stunting, which is when a group of cheerleaders lifts or tosses another cheerleader into the air, can make your cheerleading performances more exciting. Any skill that can help you catch the crowd's attention and get them cheering along with you is a worthwhile skill to master. In stunting there are two basic positions: top person, the cheerleader being lifted, and base, the cheerleader doing the lifting. There are some basic fundamentals to be a good base.
Legs and Butt
The most important tip for bases is use your leg and butt muscles to initiate the power for a stunt. Because of how big your thigh and gluteal muscles are, they house a great deal of power. Using them during the load-in phase of a stunt to dip deeply and then explode up forcefully will give your stunt the power it needs to shoot up effortlessly. When the stunt is ready to dismount, use these muscles again to dip and pop your top person out of your hands and in a cradle dismount to absorb the force of the top person's landing. Always remember your legs and butt are your most useful basing tools.
Another important factor in basing is timing. If all of the bases in a stunt group do not perfect their timing, the stunt will not work. Take time to practice timing before the top person is in your hands. For an elevator, stand in your ready position with your feet hip-width apart and your palms facing up at belly-button level. Have your top person stand behind you and place her hands in your hands mimicking the motion her feet will complete in the stunt. Practice your timing until all bases lift up at the exact same time and to the exact same height.
Tight Core
A tight core will not only help keep a stunt steady, it will protect you from injury when you are basing. Pull your belly button in toward your spine to keep your back straight during the entire stunting process. When you are in the ready position, resist the urge to lean forward or slump. Keep your shoulders directly over your hips. Once a stunt is in the air, do not allow your back to arch under the weight of the top person. Activated abdominal muscles will make your core tight and create a strong foundation for the stunt. Finally, when you dismount, keep your back straight as you catch a cradle, protecting your back muscles and catching the top person in a sturdy hold.
Focus on the Top Person
It is important that you keep your focus on your top person whenever a stunt is in progress. Keep your eyes on her at all times. As she loads in, keep your eyes open and watch her foot land in your hands. When the stunt is building, focus on her to stay aware of any changes to her balance or shifts in her position. Never take your eyes off her when she is at the top of the stunt. It is especially important that you look at your top person if she is in an extended position above your head. Always remember, from the moment her feet leave the ground, until you set her gently back on it, you are responsible for the safety of the top person.

Double Base Shoulder Standing Techniques in Cheerleading

The safe way to teach cheerleading stunts is by using an approach that stresses proper progressions, starting with mastery of beginner stunts before moving on to more advanced stunts. A double-base shoulder stand is a beginner-level stunt near the bottom of the progression list. It requires three cheerleaders but should have a spotter while it is being learned. Once consistent mastery of the stunt has been shown, a group of three cheerleaders can safely perform this at a game or in competition.
Step 1
Lunge toward each other with your inside feet overlapping and your toe even with the heel of the other base. Your inside leg should be bent with your knee over your ankle. Your outside leg should be straight with its toe pointing forward.
Step 2
Lift your outside arm in the air to grab the top person's hand. Dangle your inside arm behind your thigh.
Step 3
Grab the ankle of the top person when she steps onto you, straightening up with her as she climbs.
Step 4
Stand with your feet hip-width apart. Grab the top person's calf with your inside hand and her toe with your outside hand.
Step 5
Let go of her toe and lift your hand to grab the top person's hand for the dismount. As she descends from the stunt, take your inside hand and grab her bicep, assisting with her landing.
Top Person
Step 1
Grab the outside hands of your bases.
Step 2
Place your foot into the pocket formed by the thigh and hip of your right base. Using a step-and-lock technique, push off the ground hard and step up onto her thigh, locking your knee completely before transferring any weight onto your left base.
Step 3
Step onto the shoulder of your left base. Gently and carefully place your foot so it is just in the middle of her shoulder. Push off your right base's thigh, again employing a step-and-lock technique to transfer your weight onto your left base. Do not place your foot on the right base's shoulder until you have locked your first leg.
Step 4
Settle your other foot onto the center of the right base's shoulder lightly. Pause to get your balance and center your weight between both bases.
Step 5
Let go of your bases' hands and hit the designated arm motion your coach has chosen.
Step 6
Grab your bases' hands for your dismount. Get a firm grip and steady yourself before dismounting.
Step 7
Transfer your weight onto your left base, lifting your right foot up and forward. Step down with that foot, landing in front of your bases with your feet together.

Things to Know Before Doing Cheerleading Fron Punch

Cheerleading is ever evolving, and being unique is what sets you apart from other squads. In competitive cheerleading, new and different tumbling skills can help your squad get recognized and remembered by the judges. While many cheer teams perform back handsprings and back tucks, not as many are able to execute punch fronts successfully. The blind landing of this forward flipping skill makes it difficult to stick, but with practice, your squad can add this element to your routine and wow the judges.
Step 1
Take three to five running steps. Run hard to gain momentum for the skill.
Step 2
Punch off the ground with both feet, reaching up and jumping as high in the air as you can.
Step 3
Rotate forward, tucking your knees into your chest to rotate faster. Your goal is to flip with your head as high off the ground when you are upside down as it is when you are standing. Grab your shins to hold your body tightly tucked as you rotate.
Step 4
Keep your eyes open as you flip, watching for the point where the ceiling meets the wall in front of you. As soon as you see this point, open your body up to straight.
Step 5
Land with your feet together and your knees slightly bent.

How is 360 Stunt Done in Cheerleading?

When you add stunts to your cheers, you add a level of excitement that can help you get the attention of the crowd. Once you have their attention, you can get them cheering with you. If your squad is getting bored with the same old elevator and straight cradle stunts, add a 360 load-in to your elevators to spice up your routines. By adding a twist as you build the stunt, you increase the difficulty and the interest level of the stunt.
Main Base
Step 1
Start with your feet hip-width apart and your knees slightly bent. Hold your back hand palm up with your fingers pointing toward your secondary base. Twist your front hand so it is palm up with your fingers pointing toward your stomach. Both hands should be at the height of your belly button.
Step 2
Receive the top person's foot and bend down with your legs only, dipping to gain power. Shoot the top person straight up by straightening your legs and then driving your arms up until the top person is above your head and your arms are almost straight.
Step 3
Release the top person's heel, twisting her by turning the ball of her foot with your front hand. Keep your back arm extended and with your hand ready to catch her heel again.
Step 4
Grab the top person's heel with your back hand, placing your palm under her heel. As you grab her heel, re-position your front hand. At this point, the fingers of both hands should point at your secondary base.
Step 5
Dip down into a load-in position, by lowering the top person's foot back down to belly-button level as you bend your knees deeply. Push up, lifting her foot until it is at eye level.
Step 6
Settle the top person's foot into a shoulder-level elevator position. Hold her foot firmly just in front of your chest. Do not rest her foot on your chest.
Secondary Base
Step 1
Stand with your feet hip-width apart and your knees slightly bent. Place both hands, palms up, at belly-button height.
Step 2
Receive the top person's foot as if you were performing a regular elevator. Dip down with the main base and shoot the top person straight up into the air as high as you can.
Step 3
Hold the top person's foot lightly. As she turns, her foot will leave your hand for her 360 rotation. Keep your arms up so you are ready to catch her foot at the end of her spin.
Step 4
Catch the top person's foot as soon as you can. You arms should be above your head when you catch her.
Step 5
Dip down into a load-in position by lowering the top person's foot back down to belly-button level as you bend your knees deeply. Push up, lifting her foot until it is at eye level.
Step 6
Settle the top person's foot into a shoulder-level elevator position. Hold her foot firmly just in front of your chest. Do not rest her foot on your chest.
Top Person
Step 1
Stand behind your bases with your hands on their shoulders. Rise up on the balls of your feet to a ready position.
Step 2
Dip deeply and jump hard off the ground. Use your arms to support your body weight as you gently place your feet into your bases' hands.
Step 3
Ride the elevator to the top by shrugging up with your shoulders and keeping your body as tight as possible.
Step 4
Turn your head to look over the shoulder that is above your main base. This will begin your rotation. Keep your body tight and hold your legs close together as you spin.
Step 5
Catch your bases' shoulders as they lower you back down into the load-in position. Keep your rear end high and do not look down as they dip you before finishing the elevator.
Step 6
Ride back up into an elevator, straightening your body and holding yourself tight. As they settle you into a shoulder-level position, hit the designated arm motion your coach as chosen.
Back Spot
Step 1
Stand behind the top person with your hands on her hips. Assist her with loading into the stunt and use your hands on her waist to steady her as she settles her feet.
Step 2
Flick your wrists to throw the top person up and help her rise into the elevator.
Step 3
Keep both arms up and your eyes on the top person as she spins and begins her descent back into the load-in position.
Step 4
Catch the top person with both hands on her rear end as soon as you can reach her. Slow her descent by resisting against her weight as she is lowered down.
Step 5
Dip with the other bases and give the top person's rear a slight push up. As soon as you can, grab her ankles and hold her steady as she settles into her elevator position.

Cheerleading Stunts for 3 Cheerleaders

Typical elite-level cheer stunts, such as elevators, extensions and liberties, require four people. When you have a leftover group of three, you may be stumped about what to do with them. By altering a few typically coed stunts, your squad can come up with some three-person alternatives.
Walk-up Chair
Step 1
Stand in a line: top person, post and base. The top person faces the back while the post and base face forward. The top person and post grab hands, left grabbing left and right grabbing right. The base lunges with her left leg bent and slightly forward.
Step 2
Load the stunt with your top person taking one step with her right foot and then placing her left foot up on the base's left thigh. The base quickly grabs the left ankle of the top person with her left hand and places her right hand securely under the top person's bottom.
Step 3
Dip down as a group, bending your knees and then shooting straight up. The base and post should lift with their legs first and then their arms. The base turns the top person to face the front as the top person straightens to sit straight up on the base's hand.
Step 4
Steady the stunt before letting go. The base keeps her grip on the top person's left ankle. When the top person feels steady, she lets go of the post's hands. The post should immediately turn around and step slightly to the right side, maintaining contact with the top person's legs.
Walk-in to Hands
Step 1
Set up as you would for the walk-up chair, but have your base start in a squat with her palms up at belly-button level. She should have her right hand on top of her left.
Step 2
Load in with the same walk-up approach as the chair, except the top person steps first with her left foot and then places her right foot in the base's hands.
Step 3
Dip down deeply and shoot up with legs first and then arms. At the top of the ride, the base turns the top person's foot until she is facing forward. The top person should spin with her left leg close to her right so the base can easily grab it.
Step 4
Settle the stunt down to shoulder level as soon as the base grabs the top person's left foot. The top person will be in a slightly bent over position until she settles and can let go of the post. Immediately, the post moves to the back of the stunt and grabs the top person's calves to steady her.

How to Develop Cheerleading Catching Techniques?

Cheerleading stunts, where two or three cheerleaders lift or toss another cheerleader into the air, are exciting and fun. The process of returning a stunt to the ground is called dismounting. One way to dismount a cheerleading stunt is with a cradle. The top person — also called the flyer — is also cradled from a tossing stunt. Safety regulations require a back spot be used in any cradle. The back spot's job is to protect the head and neck of the flyer. Catching her properly in a cradle is paramount to her safety.
Main Bases
Step 1
Start in a half-elevator, also called an extension prep, in which two bases hold the top person's feet at shoulder height.
Step 2
Dip down and pop the top person out of your hands. Use perfect timing to pop her. Both bases must also lift their hands to the exact same height. Keep your arms lifted after popping your top person up, so you are ready to catch her.
Step 3
Make contact with the top person as early as you can. Since your arms are already in the air, you should be able to catch her as high as your arms can reach. Before cradling the flyer, the main bases should practice where they will place their arms in the cradle. The best placement is staggered with each base having an arm in between the other base's arms.
Step 4
Hug the top person toward you as you catch her. Bend your knees to absorb the force of her landing. Hold her in the cradle position for a few seconds before popping her out to the front to land on her feet.
Back Spot
Step 1
Stand behind the top person in the stunt with your arms lifted up toward her.
Step 2
Catch the top person as soon as you can reach her, scooping your fists under her armpits and cushioning her head and shoulders on your chest. Tip your head to the side slightly as you catch so you do not bang heads with the top person.
Step 3
Grab the top person by the waist as she is popped out of the cradle, and step forward so you are directly behind her, steadying her in her landing.

3 Ways to Do Left L and Right L Cheerleading Stunts

Cheerleading without its basic moves would be like a football team with no playbook. Although every squad has its own routine, most of these routines are based on a handful of foundational positions, one of which is the "L." This move, as its name suggests, requires a cheerleader to hold her arms in the shape of the letter L, either to the right or the left. While it is not a difficult move to execute, it does require some practice to perform it with sharp, perfectly executed motions.
Step 1
Punch your right arm straight out to the side with your hand curled into a fist. Your thumb should be facing away from your body, toward your audience, which can be the spectators or the players on the field, depending upon your routine.
Step 2
Punch your left arm straight up in sync with your right arm. Keep it in line with your body and near your left ear, keeping your head still unless otherwise instructed by your squad leader. The little finger on your fist should be facing the audience.
Step 3
Reverse positions to form the left "L". Extend your left arm to the side, parallel to the ground, and punch your right arm straight up, with your left thumb and your right little finger facing the audience.

Things to Know About Doing Cheerleading Toss

Cheerleading stunting adds excitement to the cheers and routines your perform. Basket tosses are some of the most awe-inspiring stunts you can do. Careful attention to safety is paramount when learning and performing any basket toss. Special attention should be given to the safety of the area you are practicing in. Ceilings must be high enough for the toss and flooring must meet safety standards as well. Practice this stunt only with the supervision of a qualified cheer coach.
Main Bases
Step 1
Grab your own wrist, and then grab the other base's wrist so your hands form a platform for the top person to stand on.
Step 2
Bend your knees with your feet hip-width apart and your toes pointing straight ahead. Keep your back straight with your shoulders over your hips.
Step 3
Dip down deeply with your legs, not changing the angle of your arms at all.
Step 4
Explode up with your leg and butt muscles first, following with your arms. Follow through all the way until your arms are pointing straight up to the ceiling.
Step 5
Keep your eyes on the top person while she is in the air and stay ready to catch her. You should keep your feet ready to move in case the top person does not come straight down.
Step 6
Catch the top person as high as you can, keeping your arms straight up until she reaches them. Slow her descent by hugging her to your body. Catch with one arm on her legs and one on her lower back.
Top Person
Step 1
Start with your hands on the shoulders of your main bases. Rise up on the balls of your feet.
Step 2
Dip down deeply and jump hard off the ground, gently landing on the platform made from the hands of your main bases with your feet together and your toes pointing forward.
Step 3
Ride the toss down as your bases dip and back up as they explode up. Use your hands to push hard off your bases' shoulders, helping to get yourself into the air.
Step 4
Lift your arms up riding as high as you can. Keep your body straight and tight with your abs pulled in toward your spine.
Step 5
Begin your descent, allowing your hips to fall slightly faster than the rest of your body so that you naturally pike as you land in the cradle of your bases' arms. Catch yourself with your arms wrapped around their shoulders. Keep your legs together and straight as you land in the cradle.
Back Base
Step 1
Stand behind the top person with your hands on her hips.
Step 2
Dip down with the top person, lifting her by the waist and assisting her with landing on the bases' hands.
Step 3
Let go of the top person's waist and quickly slide your hands under the platform of hands to assist with the tossing phase.
Step 4
Toss straight up as hard as you can, leaving your arms in the air ready to catch the top person.
Step 5
Make contact with the top person as soon as you can reach her. Scoop your fists under her armpits, cradling her head and shoulders against your chest. Tip your head to one side to avoid banging heads with her.
Front Base
Step 1
Stand in front of the stunt. As soon as the main bases connect to form the tossing platform with their hands, place your hands underneath their hands to assist with the toss.
Step 2
Stand in a lunge with both knees slightly bent, keeping your head and shoulders out of the way of the top person's knees as she loads in.
Step 3
Toss the top person straight up in synchronization with the other bases.
Step 4
Move out of the way quickly once the tossing phase is completed. You will not help at all with the catching phase of a toss.

4 Things to Know About Doing Cheerleading Stances

While many of the routines used by cheerleaders are complex, most start with the position that's known as the beginning stance. It's a starting point for the team to launch into a routine in any direction; it's also a way to get organized before the next sequence. The movement itself is not challenging, but each team member must use the same body posture and timing so the team looks like a cohesive unit.
Step 1
Stand tall with your spine straight and head up, looking forward.
Step 2
Straighten your legs. Position your feet together so your toes are even with one another.
Step 3
Straighten your arms at your sides. Place your hands on your hips or upper thighs in the blade position. Hold your fingers straight and together.
Step 4
Make fists with your hands. Alternately, move them behind your back as instructed by your coach or captain for a different, relaxed stance during the game.

5 Things to Know About Tight Cheearleading

Cheerleaders in all cheer positions are instructed to keep themselves tight during routines -- that is, to tense their bodies for greater stability and safety. Being tight is particularly important for flyers. Bases and spotters can propel a flyer into the air, catch her and land her much more easily if she is stiff than if she is loose. Although being tight doesn't change a flyer's weight, it makes her feel lighter to the bases and spotters. A tight flyer has better control over her body, which keeps her routines clean and safe.
Step 1
Strengthen your core muscles by working them at least three times each week. Do crunches, situps, oblique exercises, plank poses, bridge poses, lower back extensions and hip lifts. You need strong abdominals, glutes and lower back muscles to stay tight while cheering.
Step 2
Use a stability ball to increase the intensity of your ab workouts. Do crunches and oblique exercises with your feet on the floor and a stability ball supporting the center of your back. This gives you a greater possible range of motion, so you can work your abs harder. It also engages your back muscles more deeply than crunches on the floor do.
Step 3
Take a Pilates or yoga class. Pilates strengthens your core and lower body without adding bulky muscle, so it is particularly good for cheerleaders. Yoga develops your core strength while simultaneously improving your flexibility, another important element of cheering.
Step 4
Engage your abs and glutes as strongly as you can whenever you need to be tight in a cheer routine. Tilt your pelvis slightly forward, reducing the curve in your lower spine, and squeeze your core muscles.
Step 5
Practice being tight by doing board drills with your teammates. Lie on the floor and tighten your muscles. Have your teammates lift your feet. If you are properly tight, your hips and torso will lift off the floor as well. You should not bend at the waist.
Step 6
Do trust falls with a teammate to practice further. Stand with your back to your teammate and your arms extended to the sides. Tighten your core. Fall slowly backward and allow your teammate to catch you. You should remain straight and stiff, without bending at the waist.

5 Things to Know About Cheerleading Deadman Stunts

The dead man stunt is a cheerleading move that is basic for skilled cheerleaders but can still create a stir within the crowd. The move consists of one team member being tossed up in the air by three or four other members and then caught in the prone position on her front or back. The dead man is often used as a way to dismount after a series of aerial stunts.
Step 1
Stand with your feet in the hands of your teammates. Signal that the dead man is the next move in the sequence, with an agreed-upon sign. The sign may come from the flyer, coach or other member of the team.
Step 2
Bend your knees against the resistance of your teammates' hands, as they bend their arms slightly.
Step 3
Spring up off their hands as they throw you straight up into the air. Perform a stunt if it is part of your program; then lean forward or backward to make your body horizontal.
Step 4
Relax your body but keep your muscles firm and back straight to make it less challenging for your teammates to catch you. Hold your arms out to the sides if that is part of your routine.
Step 5
Hold your body in the proper posture all the way down and trust that your teammates will catch you. Keep your body prone until they have absorbed the impact of the fall.

4 Things to Know About Cheerleading Split Jumps

In cheerleading, split jumps are advanced moves in which a cheerleader jumps off two feet and performs a front split in the air. The cheerleade rneeds to have enough flexibility to perform a split, enough ankle, calf and thigh strength to jump high, and enough abdominal and hip flexor strength to split the legs with energy in the air .Before working on this jump, you should be able to perform tuck jumps, spread eagles, double hooks and herkies.
Step 1
Stand with your legs together and your arms hanging down by your sides. Lift your arms to a high V position. Simultaneously bend your knees and swing your arms inward and down. Your arms should reach their lowest position at the same time as your legs reach their deepest bend.
Step 2
Jump up sharply, keeping your back straight and your toes pointed. To get more height on your jump, swing your arms out to the side as your toes leave the ground. Stop the momentum of your arms once they are extended sideways from your shoulders.
Step 3
Begin opening your legs into the split position just before you reach the maximum height of your jump. Keep your head and chest lifted as you bring one leg in front of you and lift the other leg behind you. If you open your legs too soon after leaving the ground, you will loose height on your jump. If you wait too long, you might not have enough time to close your legs fully before landing. Ideally, you will hit the full split position at the highest part of your jump.
Step 4
Bring your legs together so that you land on two feet, with your knees bent. Land on the balls of your feet and roll through your foot until your heels touch the ground. This will produce a silent, well-controlled landing. Bringing your arms down at the same time will give you better control over the landing.

How to Reduce Injuries in Cheerleading?

When performing a cheerleading routine that involves stunts and dance moves, you are filling a position to ensure the stunt is carried out safely and precisely. Depending on the stunt, there are a number of necessary positions, and some of these carry a lower possibility of injury than others.
Stunt Positions
Stunting is a key element in cheerleading and brings about the "wow" factor from the audience as cheerleaders fly through the air in elaborately choreographed routines, according to the iSport Cheerleading website. As part of a group stunt, you assume a specific position that enables your team to carry out the stunt. Your position likely is assigned to you based on a number of factors, including your size, body type, experience and physical abilities. There are four main positions in most stunts: Back base, main base, secondary base and flier.
Support Positions
In the back base position, you need a lot of upper body strength, as you are lifting the flier — the person who is lifted and thrown in the air. If you're in the back base position, you are the primary person catching the flier, leading to a greater risk of injury from being hit by the flier's limbs or body as she comes down. Cheerleaders in the main base and secondary base positions work together to provide stability for the stunt. According to iSport Cheerleading, cheerleaders in these positions usually run the greatest risk of getting banged up when catching the flier.
The Flier
The flier not only is the "star" of the stunt, but also is likely to incur the lowest degree of injury. As flier, you are tossed and caught, and it is your arms and legs that are smashing down on cheerleaders in the side and back base positions who are assigned to catch and throw you. As flier, your greatest risk of injury comes from being dropped or improperly caught. This is possible but unlikely; not only does your team rehearse your stunt repeatedly to perform it properly, but there are several people responsible for catching you -- the possibility that all of them would fail to catch you simultaneously seems unlikely, leading to the conclusion that flier appears to be the safest cheerleading position.
According to the American Association of Cheerleading Coaches and Administrators, there are a variety of measures you can take to ensure cheerleading stunts are performed safely. In its College Cheerleading Safety Rules for 2011-2012, the organization lays out a list of rules designed to increase that safety. These include: Ensuring all practices take place under the guidance of a qualified coach or adviser; ensuring cheerleaders receive mandatory training in proper spotting techniques, and also receive proper training before attempting a stunt involving gymnastics; and performing an appropriate warm-up routine prior to every practice and event.

Things to Know About Cheerleading Star Stunts

Cheerleading is an intense sport that requires strength, agility and teamwork. Although some cheers are relatively simple, star stunts are complicated moves that involve a coordinated effort by the entire team. This type of stunt usually involves building formations like pyramids or tossing a team member into the air and catching her. Although teamwork is vital for star stunts, the crowd's focus is usually on the flyer -- the person lifted or thrown into the air.
Star stunts are complex technical moves that require practice and skill. The pyramid, log roll, liberty and scorpion are some of the most common stunts, but there are many others. These stunts involve lifting one or more team members into the air, where they perform a specific move such as a kick or flip. When evaluating a star stunt in a cheerleading competition, judges may deduct points for balance errors, falls and drops, going out of bounds or exceeding the given time limit for the routine.
Roles and Positions
Each team member plays a unique role in the execution of a star stunt. The strongest or largest athlete often serves as the base who stays on the ground and does much of the lifting. The flyer is the person lifted into the air during a stunt. Some stunts also call for a main or second base who provides additional support when lifting the flyer. Other positions include the spotter, back base and front spot.
Safety Precautions
When performing star stunts, cheerleaders must observe safety precautions to prevent serious injury. The Center for Injury Research and Policy says that sprains and strains are the most common injury in cheerleading, with most injuries occurring during practices and rehearsals. To prevent injury, star stunts should be done on mats or pads. In many cases, strength training and proper lifting techniques can prevent cheerleading accidents. Coaches can increase team safety by adopting a set of safety guidelines and enforcing these rules during practices and performances.
Cheerleading history is closely related to the history of American sports such as basketball, wrestling and football. It dates to the 1880s at Princeton University, where an all-male pep club was formed to lead chants and engage the crowd. According to the International Cheer Union, cheerleading was a male-only sport until about 1923. By the 1940s, women were in the majority. Today, more than 90 percent of all cheerleaders worldwide are female.

What are th Physical Requirements for Cheerleading?

A cheerleading physical, also called a sports physical or a pre-participation exam, is a medical examination that is often required prior to participating in a sport. Many states require that athletes undergo a physical before beginning a competitive sport, according to the website TeensHealth. The purpose of a cheerleading physical is to determine whether you are healthy enough to endure the physical activity associated with the sport.
Medical History
The first part of a cheerleading physical will involve a question and answer session in which your physician will gain insight into your medical past. You will answer questions about such injuries you may have had, such as breaks, fractures or concussions, and any previous surgeries. You will inform your physician of any allergies you have or any medications or herbal supplements you currently take. Your physician will ask about your family medical history. Because many chronic diseases are genetic, this can help determine your risk of certain conditions that may affect your cheerleading performance.
Although you may be tempted to bend the truth, answering questions honestly and thoroughly is the only way for your doctor to obtain an accurate medical history. TeensHealth notes that many physicians consider the medical history the most important part of the physical. Remember that your doctor is not there to judge you, but rather to help you. Do not just give answers you think your doctor wants to hear.
Physical Examination
Once the verbal aspect of the cheerleading physical is complete, a physical examination is next. A physical examination includes measurement of height, weight, blood pressure and your pulse. Your physician will perform vision tests to ensure your eyesight is normal. During the physical examination, your posture, strength, reflexes and flexibility will be evaluated. Your physician will check the health of your heart, lungs, throat, ears, nose and abdomen.
Based on the results of your medical history and physical examination, your physician will do one of two things. If everything checks out, you will be cleared to cheerlead and given the appropriate paperwork that states this. If your physician discovers anything that he thinks might keep you from safely participating in cheerleading, he may order more tests and a follow-up exam.

Things to Know About Cheerleading Double Cradle Stunt

Cheerleading features outstanding athletic moves and requires speed, quickness, agility, endurance and courage. When cheerleaders get set to prepare an advanced moved such as the double cradle, it takes hours of precise practice. This is a move that can result in a serious injury if the base cannot catch the flier who is performing a double twist move. When the double cradle -- also called the double-twisting cradle -- is executed well, it is one of the most exciting moves in cheerleading.
Step 1
Three bases will hold the flier who will perform the double twisting cradle. One cheerleader holds the flier under the hip while the others will hold the shoulders and the feet. On the count of 1, the bases dip their knees. On the count of 2, the bases toss the cheerleader in the air.
Step 2
Drive you hands up high in the air as you ascend. This position is called the high V. Stay as tight as possible and reach as high as you can. Drive your hands down to your left as hard as you can when you have reached the peak of your jump.
Step 3
Spin as hard as you can as you descend. Ensure you are looking to your left and spin as fast as possible. You have to do two full circles before your bases catch you.

What to Know About Cheerleading Rain Gear?

Cheerleading is a predominantly female activity incorporating aerobic moves that display physical strength and flexibility. These moves are often put together in routines used to lead sports fans in cheers for their team. Some of these activities, such as football, occur outdoors and place the cheerleading squad on the sidelines facing the supporting crowd's grandstand. These cheerleaders must perform through adverse weather, including cold temperatures, wind and rain. If rain does occur, many squads use rain gear to continue competing.
Rain jackets are key to keeping cheerleaders dry. They can come in several forms depending on the budget of the given squad. Some cheerleading squads provide clear rain jackets that keep the cheerleading uniforms visible while also keeping them dry. These are usually more expensive than opaque rain jackets. But opaque jackets can still be used and can be customized to place logos or other identifying designs on their exterior. Cheerleaders working on a low budget might prefer to use ponchos made from the thin materials used to form garbage bags. These aren't as comfortable and can trap sweat and moisture under the poncho, but it will keep the rain off your body.
Keeping your head dry is key while cheerleading. Without some sort of coverage, your hair will get wet, and the water can seep down underneath your jacket. A simple solution is to wear a raincoat with an attached rain hood. But if your coat does not come with that, you might want to purchase fleece headbands or other headgear that will keep you from getting soaked.
Pants aren't always necessary or desired, but they can help keep your legs and feet dry when cheerleading. Pants are common when temperatures drop in the fall or spring, whether it is raining or not. Athletic pants offering some insulation and featuring a water-resistant or waterproof exterior can provide the greatest protection while being versatile for a variety of weather conditions, including rain.
Some cheerleading squads have policies that restrict cheerleaders from participating during rainstorms. Other squads might give the squad coach the ability to choose whether the elements are too harsh for cheerleading. Many squads don't compete outside when there is the risk of lightning striking. Check with your squad's coach to find out the rules and policies regarding rain and other adverse weather. Also check to see if the squad provides rain gear to every member of the squad, or if you are expected to provide your own.

What to Know About Cheerleading Jump Line?

Jump lines are cheer drills that stress rhythm, teamwork and specificity while building the cheerers' lower-body strength and agility. Jump lines come in two varieties: one in which the participants critique each other and another in which they rapidly take turns presenting different jumps. Each drill is performed to music.
Peer Critique
In the first jump line variation, four cheerleaders line up in a row. The one at the front of the line observes the next cheerleader as she performs a jump five times. The observing cheerleader critiques the jumper and then goes to the back of the line. The jumper assumes the critiquing position and observes as the next cheerleader performs the same set of jumps. When all the participants have jumped and the first jumper is back in her initial position, she executes a different jump, and the whole process repeats.
Purposes of Peer Critiques
This drill requires each cheerleader to perform multiple jumps in a row, which conditions their lower bodies and cardiovascular systems. Because the cheerleaders perform individually, the observing team member is able to give her full attention to the person she is critiquing. Therefore, each participant is likely to receive a careful and specific critique. They each also have the opportunity to observe and comment on another team member's performance. They can then consider the notes they gave to their teammates and apply them to their own work.
Display Line
In the second jump line variation, the cheerleaders line up in three or four rows, as if to run a relay race. The coach calls counts to the music. The cheerleaders in front have eight counts to perform a jump sequence. When they complete their eight counts, they each go to the back of their line and the next performers demonstrate a jump sequence. The cheerleaders can all perform the same sequence, or they can each choose a sequence to present.
Purposes of Display Lines
In this exercise, the cheerleaders practice timing their moves to the music, moving seamlessly from one performer to another, taking a starring position and following cue calls from their coach. They also have the opportunity to drill specific sequences in small groups, so their coach can observe each cheerer more closely. The exercise helps the cheerleaders practice starting from a standstill, counting the beats in a sequence and executing the specific jumps they are rehearsing.

Exercises to Do for Heel Touch Cheerleading

Heel-touch exercises can help you become a stronger, more flexible cheerleader. To perform most cheerleading jumps, dances, tumbles and stunts, you need to have strong, limber legs and well-developed core muscles. AES Cougar Cheerleading recommends exercises such as Pilates, yoga, Tae Bo and Tai Chi to increase your overall level of flexibility and strength. Lengthening and strengthening your hamstrings, core and leg muscles through specific heel touching exercises enables you to more easily perform specific cheerleading moves and may help prevent injury.
Alternate Heel Touch
The alternate heel-touch exercise helps tone and firm your core and specifically focuses on developing strength in your obliques, which is important for cheerleaders who want to develop core stability and strength. In this exercise, you start by lying on your back with your knees bent and both feet flat on the floor, approximately shoulder-width apart. You contract your abdominal muscles to lift your torso and shoulders off the floor, keeping your arms straight by your sides and lifted about 2 inches off the floor. When you exhale, reach your right hand to your right heel, then inhale and return to center, keeping your abdominal muscles contracted and your shoulders off the floor. Exhale again, and reach your left hand to your left heel. You should perform as many heel touches as you can while maintaining proper form.
Hamstring Stretch
Cheerleading stunts such as the heel stretch require an advanced level of flexibility for proper execution. Cheerleaders must have a full range of motion through the hamstrings, low back, groin and glutes to execute the heel-stretch stunt. Performing the hamstring stretch with a partner can help develop flexibility in your hamstrings and glutes. Balance on your right leg and lift your left leg straight out in front of you. Ask your partner to gently raise your left leg until you feel mild tension in your hamstrings. Reach forward to touch your left heel with your hands and hold the stretch to a count of ten. Release and perform the stretch on your right leg.
Kneeling Heel Touch
The kneeling heel touch, also known as the camel pose, is a yoga stretching and strengthening exercise that focuses on your core, quadriceps, hamstrings and buttocks. To perform this stretch, kneel on a folded blanket or an exercise mat with your knees together. Lengthen your torso and lean back to touch your heels with both hands, expanding your chest and shoulders. Tighten your core and quadriceps muscles and lean your head back to look up at the ceiling. Hold this pose for 30 seconds to a minute, then release.
Bridge Pose
The bridge pose is another yoga pose that can help you more easily perform cheerleading stunts such as the scorpion and back handspring, according to AES Cougar Cheerleading. In this pose, you lie on your back with your knees bent and your arms by your sides. Your heels should be as close to your buttocks as possible. Lift your tailbone toward the ceiling by pressing your arms and feet into the floor. Keep your head in a stable position to avoid straining your neck. Reach your hands toward your feet and try to touch your fingertips to your heels. Hold this pose for 30 seconds, then release.

How to Build Cheerleading Attitude?

Cheerleading requires you to build enthusiasm and involve the spectators using precise body movement. Your attitude, devotion and energy all reflect your spirit. Showing outstanding spirit requires you to feel spirit and the fire that it builds inside you. Spirit comes from a commitment to your squad, your team and yourself. It comes from a feeling of pride and confidence in every aspect of your sport.
Start showing outstanding spirit by assessing your current spirit level. If you do not like the organization for which you cheer, you are not likely to feel any spirit. A lack of spirit within yourself prevents you from showing spirit. Start by making a list of at least 15 things you like about your organization. These can include anything from your coach to the size of the organization to your organization’s colors to the team for which you cheer. Remind yourself why you like your organization each time you cheer, whether it is at a sporting event, competition or practice.
Spirit shows through your attitude. Forcing smiles and acting as though you have pep is not enough to show outstanding spirit in cheerleading. Spirit reflects in your ability to enjoy what you do and in your ability to be a role model. This means showing both sportsmanship and showmanship. Sportsmanship requires you to treat others with respect, losing gracefully and playing fairly. Showmanship refers to your enjoyment of performing in front of a crowd, along with your ability to show excitement and happiness. A cheerleader who shows outstanding spirit keeps sportsmanship and showmanship in mind both on and off of the field. If you only show these skills on the field, people may lose respect for you. You show sportsmanship and showmanship off the field by having a positive attitude, participating in community service and being a leader.
Committing yourself to practicing your cheerleading skills and staying in shape enhance your ability to show spirit. Your crisp movements and spirit-provoking cheers are what engage the crowd and encourage your team. To keep your routines as crisp and enticing as possible, you need to attend your team practices, practice on your own time and exercise regularly. Practice allows you to build confidence in your skills, which allows you to show increased showmanship. Exercising strengthens your muscles and increases your endurance to help you stay confident and strong throughout each event. While exercising, devote time to both aerobic exercise and to strengthening your legs, abdomen and arms. Consider setting up workouts and practices with other members of your cheer squad to help enhance the unity of your team, which increases the amount of spirit your team shows.
Failure to consume a well-balanced diet takes away from your ability to show outstanding spirit by decreasing your health and energy levels. A well-balanced diet focuses on the consumption of whole grains, fresh fruits, lean proteins, low-fat dairy products and fresh vegetables. This does not mean you can’t have an occasional sugary or fatty snack. It simply means most of your diet should come from healthy food choices, such as whole-grain cereal, skinless poultry, fish, apples, broccoli, lettuce, oranges, peppers, nuts and seeds. Eating too many fatty or sugary foods decreases your intake of vitamins or minerals and decreases your ability to stay strong and full of pep.

How to Stunt Kick Full Basket Properly?

A kick full basket is a stunt employed in advanced cheerleading. A variation of the basket toss, the move requires both a base and a flier. The stunt needs a strong base that is capable of throwing the flier into the air and catching her when she lands. Trained cheerleaders under the guidance of a professional coach should only perform the kick full basket on a mat or a grassy surface.
Create a Base
To perform a kick full basket toss, you need to have a strong, two-sided base with four members who interlock their arms together to create a square for the flier. Each cheerleader in the base should grip her left forearm with her right hand. Each member of the base then grabs the right forearm of another member of the base with her left hand. The base should be loose and flexible, able to move enough to throw the flier into the air.
The Basket Toss
The back base uses his hands to help the flier hop on the base. All the cheerleaders in the base and the flier must be in sync for the maneuver to work. Each cheerleader in the base bends his knees and the flier should put her right foot in the basket. The base members then straighten their legs while tossing the flier into the air. While the flier is in the air, the base should immediately prepare for the catch. The base members might have to reposition themselves to remain under the flyer and catch her.
Kick Full Basket
A kick full basket is a move that, in addition to the basket toss, has the flier rotate in the air. The flier begins the stunt by facing the back of the base. At the peak of the toss, she does a quarter turn, a kick and a pull-down. Rotating her body and kicking her leg in the air, the flier lands on her back. After she has completed the kick full maneuver, the flier should relax her body so that the base is able to catch her easily.
The kick full basket, just like any basket toss, is an advanced cheerleading skill often performed by college cheerleading squads or other high-level teams. Before trying the kick full basket, your team should be very comfortable with the basket toss. The squad can only perform the stunt on grass or a mat, not only for the sake of safety, but also according to college cheerleading rules. The kick full basket should be performed with a coach or trainer until your squad is proficient with this advanced maneuver.

What to Know About Doing Wallover Cheerleading Stunt?

Walkovers are one of the common moves performed on a gymnastics mat, and also are common moves in cheerleading, tumbling and dance routines. A walkover is a bit like a somersault in which your hands touch the ground, or a flip where your legs travel separately rather than together. Whether you go for a front or back walkover, you'll need good overall flexibility and strength, and the ability to stand up or recline into a bridge position. Consult your doctor before starting any new sport or exercise regimen.
Step 1
Warm up and stretch thoroughly. Walkovers use all four of your limbs and your back. Perform stretches for your lower back in particular, and the large and small muscles in your arms and legs.
Step 2
Practice getting into and out of a bridge position. A bridge is formed when your feet and palms are flat on the floor, with your fingers and toes pointing in the same direction. Your back faces the floor and your body forms an upward-arching bridge shape. For a front walkover, you will need to practice standing up from a bridge. For a back walkover, you will need to be able to lean back from standing and land in a bridge position.
Step 3
Practice the kick part of the walkover. For a front walkover, you will start standing and kick with your strongest leg first through a handstand and into a bridge. For a back walkover, you will start in a bridge position and kick your strongest leg up over your head and back to a standing position.
Step 4
Join together the parts of the walkover to start and end in a standing position. For a front walkover, you will kick forward into a bridge and immediately stand up from the bridge, using the momentum of your kick. For a back walkover you will lean back into a bridge then kick backward to return to standing.

Excitement and Difficulty of Cheerleading Stunts

Cheerleading is a many faceted activity that requires a high degree of athleticism and skill. A cheerleader has many tools at her disposal: cheering, dancing, jumping, tumbling and stunting. She uses all of these to engage the crowd and impress the judges. Each component of cheerleading, including stunting, is important and worthy of attention.
Stunting is when cheerleaders lift or toss another cheerleader into the air. The main positions in stunting are base, the cheerleader lifting or tossing; top person, the cheerleader being lifted or tossed; and spotter, an extra helper in the stunt. Stunting can be broken up into several categories. Partner stunts, such as a chair or a shoulder sit, typically involve only two cheerleaders but could also include an extra cheerleader to spot. Group stunts involve two, three or four cheerleaders lifting another cheerleader into the air, such as in an elevator or a liberty. Pyramids are two or more group or partner stunts connected together. For example: A hitch pyramid connected when a top person places her foot in the hand of another top person. Finally, tosses, such as a basket toss, involve three to four cheerleaders tossing a top person into the air where she executes a skill at the peak of her ascent.
Stunting is important to cheerleading because of the excitement it adds. Possibly the most appealing component of cheerleading is the stunting. It is the part that catches the crowd's attention, which helps you get them cheering with you. A well-executed, properly placed stunt can be just what you need to rally your crowd and get them behind your team. Stunting is also exciting for cheerleaders. The challenge of mastering new and more difficult stunts is one that many cheerleaders consider the best part of cheerleading. Although stunting is exciting, it must be done safely. Stunt only under the supervision of a qualified cheer coach.
For competitive cheerleaders, stunting is important because it adds difficulty to your competition routine. Score sheets vary from competition to competition, but one thing is universal: Your stunting shows the judges the difficulty level you have attained. Properly executed stunts earn more points for your routine, and impressing the judges with them can increase your points in other areas, as well. Do not perform stunts you have not mastered or you will lose points. It is better to do an easier stunt perfectly, than a difficult stunt sloppily.
Training Benefits
One final importance of cheerleading is the effect it has on your physical fitness. Stunting is a physical activity that improves strength, flexibility and balance. Lifting another cheerleader in the air strengthens the muscles of your thighs, butt, shoulders and arms. Posing on the top of a stunt improves your balance and core strength. Many stunting positions you will hit in a routine, such as a heel stretch or a scorpion, challenge and improve your flexibility. Stunting is a full-body workout.

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