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. MayoClinic.com recommends considering the following when considering a fad diet: Does the diet promote safety,...
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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 coachStep-Up DrillBefore 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...
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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.HandstandAt 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...
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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 BaseThe 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...
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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 ResearchAsk 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...
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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.MotionsThree 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...
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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 CradleThe 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...
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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 1Use 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 2Keep your core muscles tight when stunting. Pull your belly button in toward your...
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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 ConstitutionYou, 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...
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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 TouchTo 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...
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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 CushionBalance 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...
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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 1Know 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...
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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 BodyIn 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...
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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.AttitudeRemember 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...
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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 TuckCheerleaders 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....
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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 AppearanceDon'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...
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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 ButtThe 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...
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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.BasesStep 1Lunge 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 2Lift your outside arm in the air to grab the top...
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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 1Take three to five running steps. Run hard to gain momentum for the skill.Step 2Punch off the ground with both feet, reaching up and jumping as high in the air as you can.Step 3Rotate forward, tucking your knees into your chest to rotate faster. Your goal is to flip with your head as high...
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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 BaseStep 1Start 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 2Receive the top person's foot and bend down with...
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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 ChairStep 1Stand 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 2Load 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...
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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 BasesStep 1Start in a half-elevator, also called an extension prep, in which two bases hold the top person's feet at shoulder height.Step 2Dip 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...
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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 1Punch 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 2Punch your left arm straight up in sync with your right arm. Keep...
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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 BasesStep 1Grab 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 2Bend 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 3Dip down deeply with your legs,...
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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 1Stand tall with your spine straight and head up, looking forward.Step 2Straighten your legs. Position your feet together so your toes are even with one another.Step 3Straighten 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 4Make fists with your hands. Alternately, move them behind your back as...
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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 1Strengthen 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...
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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 1Stand 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 2Bend your knees against the resistance of your teammates' hands, as they bend their arms slightly.Step 3Spring up off their hands as they throw you straight up into the air. Perform a stunt if it is part of your program;...
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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 1Stand 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 2Jump up sharply, keeping your back straight and your toes pointed....
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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 PositionsStunting 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...
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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.TypesStar 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...
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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 HistoryThe 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...
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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 1Three 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 2Drive you...
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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.RaincoatsRain 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....
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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 CritiqueIn 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...
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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 TouchThe 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...
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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.AssessmentStart 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...
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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 BaseTo 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...
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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 1Warm 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 2Practice getting into and out of a bridge position. A bridge is formed when your feet...
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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.StuntingStunting 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...
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