Simple Warm-Up Routines for Cheerleading

Dynamic Warm-ups

Dynamic exercises are movements that take your body through a range of motion. They’re often used at the start of a warm-up routine because they help to loosen your muscles and joints and get your blood flowing.

Exercises to Try

• Lunges: Start in a standing position with your feet shoulder-width apart. Step forward with your right leg and lower your body until your left knee is almost touching the ground. Then repeat on the other side. 
• Squats: Start with your feet shoulder-width apart and your hands at your sides. Lower your body until your thighs are parallel to the ground, then return to the starting position. 
• Arm Circles: Stand with your feet shoulder-width apart and extend your arms out to the sides. Slowly make small circles with your arms, and then gradually increase the size of the circles.

Static Stretching

Static stretching is a great cheerleading exercise for the end of your workout. That’s because these stretches involve taking your muscle, stretching it to the point of tension, and holding it for 15–30 seconds. This works to lengthen your muscles and improve your flexibility.

Exercises to Try

• Hamstring Stretches: Sit on the ground with your legs extended in front of you. Reach for your toes, and hold the stretch.
• Calf Stretches: Place your hands on a wall and extend one leg behind you. Keeping your back leg straight, lean into the wall until you feel a stretch in your calf muscle. Hold.
• Shoulder Stretches: Cross one arm in front of your body and grab your shoulder with the opposite hand. Gently pull your shoulder across your chest until you feel a stretch and hold.