Christian Academy of Greater St. Louis

Cheer Practice Warm Up

• Straddle Lifts 

Sit straddled on the floor. Lift one foot at a time, hands out front (Start with 10 each leg and work up to 25) then  lift both legs together ( same # of reps).

• Sitting Crunches

Sit on bottom with arms in daggers at the chest and legs pulled up to chest. Push out arms and legs quickly and return to straight point. (Start with 10 and work up to 25)

• Jumping Jacks (legs only)

Do jumping jacks (using legs only) kicking out and with arms in a high V. (10 reps)

• Tuck Jumps

Arms positioned in an upward V. Jump pulling legs up to the chest.(10 reps)

• High Kicks

Extend arms in a T and kick behind your arms without moving your arms ( Do both legs 10 reps each).

• Push - up Hold

Lie on your stomach,  put your elbows and forearms on the floor under your chest and extend your legs straight out. Hold to a count of 10, relax, hold again to a count of 10, etc. Work up to a count of 20 for 5 reps.

• Jumps Warm up ( to an 8 count)

1-2 clasp, 3-4 prep w/ high V, 5 swing, 6 jump, 7 land, 8 hold, 1 up (repeat). Do three each : Toe Jump, Right Hurdler, Left Hurdler, Front Hurdler ( left and right leg).

• Gymnastic Warm - up

Do 3 handstands ( with a spotter) then 3 cartwheels and 3 round-offs.

• Split Warm - up

Stretch...then hold splits to a count of 10 on each leg. ( 5 reps)

We will start each practice with the above list. you need to work on these at home, also. In addition,  you should be stretching every night and doing some push- ups to help with your upper body strength.