Cheerleading Fitness: Work Those Legs!

Always warm up!

Stretch!!!!!!!! Stretch!!!!!!!! Stretch!!!!!!!!

Jump Rope: Jumping rope is a great way to start out your workout.

Step Knee Raises: Always stretch first! Using any step, step up with your right let and bring your left leg to your elbow. Repeat with opposite legs. For a great warm-up to your routine I suggest doing three sets of 15 step Knee Raises with 20 seconds of Jump Roping between each set.Use your body weight to work your legs.

Standing Squats: Stand with feet shoulder width apart and toes pointing forward. Keep your back straight, abdomen in tight, knees over your toes. Do not squat any lower then a 90 degree angle. This is the best exercise for your butt and legs. Squats will seriously firm and tone. Do 2 to 3 sets with about 8 to 12 repetitions each set.

Squat Jumps: Squat jumps are great for gaining height and strength to improve your jumps. Crouch down, touching your fingertips to the floor. Jump up, bringing your arms above your head, shrugging your shoulders up like you would doing a jump. As soon as your feet touch the floor, return to the starting position. I suggest using tape on the wall as a goal height. It's good to start with 20 and slowly work your way up.

Double lunges: Stand with feet shoulder width apart and toes pointing forward. Right leg steps forward and bend both knees to a 90 degree angle. Keeping the weight in your heels, push back up (slowly) to starting position. Reverse with left leg forward. Alignment is very important on this one! Never lock your knees at the top and don't let your knee bend past your toes. Lunges work most of the muscles in your legs including your quads, hamstrings, glutes and calves. Do this exercise 2-3 times per week for 12 to 16 reps.

Straddle Leg Lifts: Sit on floor and place your legs in the straddle position with your hands behind you for support. Slightly lean back and lift your right leg about a foot off the floor. Keep your legs straight, without letting the right leg touch the floor. Release, then count to 10 for a breather and repeat 10 times. Do right, then left, then both together. Do a total of three sets. Once again, these exercises are hard but will strengthen your legs and increase the height of your jumps.

Balancing: To get the most out your stunts without needing your partner, use the Mae Flyer to help with balance. Start balancing with your right leg first and set your goal to a 30 second heel stretch. Then do the left leg. As you work up your strength add another 30 seconds per leg. After your heel stretch is solid move up to a Scorpian, again start with 30 seconds on the right leg then switch to the left. Have a little competion amongst your squad to see who can set the record for each excercise. Make that record the goal for every member on your squad come competition time.

I love leg workouts because they can be done anywhere, solo or as a team, and using little or no equipment. Combine these workouts into your routine along with lots of practice and you'll be sure to reach new heights!