Welcome back All Stars!
Last week, I covered the four C’s to consider when designing a conditioning for All-star cheerleading. They are collaboration, customization, competitive sport, and commitment. If you don’t read go back and check it out.
This week I’d like to share a super mobility and warm-up program to prepare and protect an all-star cheerleader’s shoulders for the rigors of tumbling and stunting.
The number one complaint I hear from of the athletes and coaches I work with is about the lack of time to get everything in that is required to excel at all-star cheer. That is why it is crucial to make the most of our time in the gym and on the mat. Today I will share a time saving, super effective mobility series to warm-up the upper body.
Mobility and flexibility of the joints, muscle tissue, ligaments and tendons surrounding your joints is critical to having a body that will take the heavy demands of an all-star cheer season year in and year out.
This 6 minute shoulder saver series combines dynamic warm-ups, mobility and activation of the nervous system to prepare your shoulder complex, upper spine and rotator cuff. It can be used prior to strength training, tumbling, stunting, competition or part of a full warm-up. You will need a light to medium resistance tube/band. I will post a demo of each drill on you-tube and include a link to each.
Series.
- One arm shoulder rotations forward 10 per arm
- One arm shoulder rotations backwards 10 per arm
- Double arm shoulder rotations forward 10 times
- Double arm shoulder rotations backwards 10 times
- Shoulder twists 15 times
http://www.youtube.com/watch?v=6CHJ2L87_r8&feature=endscreen&NR=1
- Squat with overhead reach 10 per side
- http://www.youtube.com/watch?feature=endscreen&NR=1&v=m56ofcONav8
- Band pull apart 10 times
http://www.youtube.com/watch?NR=1&feature=endscreen&v=r110Z7KpFzQ
- Band pull apart with dislocations 5 times
http://www.youtube.com/watch?NR=1&feature=endscreen&v=6QMiwdhE-Do
- Diagonal pull apart 10 times
http://www.youtube.com/watch?NR=1&feature=endscreen&v=w_aXSseSNpM
A proper mobility and warm-up will help keep more athletes on the mat performing at their peak and pain free.
Next week I will cover the fastest way to get more flexible for stunting.
Alton Skinner is a strength and conditioning coach specializing in cheer and dance fitness. He is the author of “Winning Workouts for Competitive Cheerleaders” book series. If you would like to learn how to stunt bigger, fly higher and reduce injuries visit www.altonskinner.com
