Aerobic training for cheer-leading PDHPE
Aerobic training for cheerleading (14-16 year olds) (Intermediate level)
Equipment needed- Weights, Balls, and possible a yoga mat, or soft surface for stretches)
Warm up:
Start of at a casual walking pace around your dance studio or hall (2 mins)
Start to move into a brisk walk (2 mins)
Gradually move into a jog and continue for 2 mins
Move back into a brisk walk and eventually slow down to a walk (4 mins)
Start stretching (10 mins) (a long stretching time is needed as improving flexibility is one of the main components needed for cheerleading)
Stretch 1. Your legs; calves, hip rotators and flexors and, most importantly, your hamstrings. (example; pretzel stretch)
Stretch 2. Your arms and wrists (To stretch your wrists, place them all the floor whilst on your knees, then rotate the position of your wrist)
Stretch 3. Your back (Include some things such as back bends)
Fitness work:
F- 3-4 times per week (depending on level of competiveness and how often your squad meets up)
I- 70-75%
T- 40mins 30 secs
T- Activities that Build up cardio-vascular endurance (C.V endurance is needed for cheerleading as they need to be able to keep up with vigorous routines that constantly include moving around) (10mins)
Jumping Jacks (1 min)
Fast jog on the spot (1 min)
Burpees (1 min)
High knee runs (1 min)
Mountain climbers (1min)
Recover (1min)
Tuck jumps (1 min)
Scissor jumps (1 min)
Ski jumps (1 min)
Skipping (1 min)
Activities that build up muscular endurance (Muscular endurance is needed for cheerleading as they need to be able to hold themselves in certain positions for long periods of time and to also hold other people up and above them.) (10.5 mins)
Abs
V ups (1 min)
Side plank crunch (1 min)
Sit ups (1 min)
Recover (30 secs)
Legs
Around the world lunge (1 min)
Squats (1 min)
Ski jumps (1 min)
Recover (30 secs)
Arms
Modified tricep press ups (1 min)
Side lunge with arm curl (1 min) (with weights if possible)
Basic arm
Equipment needed- Weights, Balls, and possible a yoga mat, or soft surface for stretches)
Warm up:
Start of at a casual walking pace around your dance studio or hall (2 mins)
Start to move into a brisk walk (2 mins)
Gradually move into a jog and continue for 2 mins
Move back into a brisk walk and eventually slow down to a walk (4 mins)
Start stretching (10 mins) (a long stretching time is needed as improving flexibility is one of the main components needed for cheerleading)
Stretch 1. Your legs; calves, hip rotators and flexors and, most importantly, your hamstrings. (example; pretzel stretch)
Stretch 2. Your arms and wrists (To stretch your wrists, place them all the floor whilst on your knees, then rotate the position of your wrist)
Stretch 3. Your back (Include some things such as back bends)
Fitness work:
F- 3-4 times per week (depending on level of competiveness and how often your squad meets up)
I- 70-75%
T- 40mins 30 secs
T- Activities that Build up cardio-vascular endurance (C.V endurance is needed for cheerleading as they need to be able to keep up with vigorous routines that constantly include moving around) (10mins)
Jumping Jacks (1 min)
Fast jog on the spot (1 min)
Burpees (1 min)
High knee runs (1 min)
Mountain climbers (1min)
Recover (1min)
Tuck jumps (1 min)
Scissor jumps (1 min)
Ski jumps (1 min)
Skipping (1 min)
Activities that build up muscular endurance (Muscular endurance is needed for cheerleading as they need to be able to hold themselves in certain positions for long periods of time and to also hold other people up and above them.) (10.5 mins)
Abs
V ups (1 min)
Side plank crunch (1 min)
Sit ups (1 min)
Recover (30 secs)
Legs
Around the world lunge (1 min)
Squats (1 min)
Ski jumps (1 min)
Recover (30 secs)
Arms
Modified tricep press ups (1 min)
Side lunge with arm curl (1 min) (with weights if possible)
Basic arm