Cheerleading Preseason Workout

courtney parker and desiree johnson

Isometric exercises

1. hollow bodies- lay on your back with your shoulders, arms and legs off of the ground. Your feet should be about 6 inches off of the ground. Hold for 1 minute.

2. Planks- start in pushup position. Do not perform pushup just old for one minute keeping your back flat.

3. Wall Sits- put back flat against wall with your feet (about 1 ft.) out then slide down until knees reach a 90 degree angle and hold position for 1 minute

4. Side Planks- start in regular plank position then lift one arm straight into the air making both arms in one straight line from the ground up holding for 1 minute. then switch sides.

5. Hand stands- go against a wall and put your hands on the ground. Kick your legs up resting against the wall.

Isotonic exercise

1. pushups

2. Lunges

3. squats

4. situps

5. handstand pushups

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Fast Twitch

  1. Suicide line drills- start on the gym floor at the beginning of one line. Run to the next line (its about 3 feet away) then run back to line 1, run to line 3 then back to line 1 then to line 4 and back to line 1. Keep repeating this until you have touched all lines.

  2. Sprints- run about 100 meters as fast as you can then run back as fast as you can. Do this 3 times in a row.

  3. jumping jacks

  4. burpees

  5. tuck drills

MY SISTER'S 10 standing tucks in 1 minute

Slow twitch

  1. 2 mile run- do a two mile run and pace your self the whole time trying to keep a steady pace

  2. mile of lunges- to front lunges for 1 mile


  1. Middle/right/left splits

  2. arms stretch

  3. bridge stretch

  4. straddle left and right and center

  5. pike stretch


repeat 2-3 times

  1. 10 jumping jacks

  2. 10 pushups

  3. 10 burpees

  4. 5 back handsprings

  5. 5 standing tuck

  6. 1 min plank straight arms


1. 10 standing tucks

2. 25 v-ups

3. 10 middle and side squats

4. 1 minute hollow hold

5. 10 burpees

6. 15 candle stick drills

Cardiovascular Conditioning

  1. cycling- riding a bike for a few miles

  2. stair climbing- climbing up and down stairs