Bodyweight Circuits for the Cheer Team

From Wednesday (the 20th) until the 27th the cheerleading team is enjoying the holidays with their family. During this time it is a welcome reprieve from the onslaught of hard training that is cheerleading nationals practice. However, one week off can make quite the difference in performance since the athletes will then return and have just over two weeks or hard practicing before nationals competition. One week of being completely sedentary can drop down your performance by more than 5% in areas like speed, anaerobic endurance, and strength. This can make or break the performance of the athletes so even though they have the week off they need to at least get in a few workouts. These don’t need to beat them down, but get the body moving and maybe even bolster recovery. The goal is to get in two workouts at a minimum over the week off and preferably more.

So without further ado, here are some body weight workout circuits for the cheer team on their week off that they can do at home (I really didn’t break the bank on naming these):

The Flyer

6 rounds of:

1 back tuck

10 squat jumps

4 burpees

5 push ups

10 step ups each leg

5 v-ups

10 lunge jumps on each leg

1 minute of holding a plank and shifting to each side holding a strong position

 

The Tumbler

5 rounds of:

2 back tucks

5 pike push ups or handstand push ups

1 back tuck

10 burpees

10 v-ups

10 lunges on each leg

1 back tuck

10 squat jumps

10 clapping push ups or close grip push ups

10 russian twists on each side

 

The Midlayer

5 rounds of:

1 back tuck

10 burpees

Side plank on each side for 30 seconds

1 back tuck

10 squat jumps

10 push ups

10 lunges on each leg

 

The Base

5 rounds of:

1 back tuck

10 burpees

10 pike push ups or handstand push ups

10 squat jumps

10 close grip push ups

10 lunges on each leg

10 clapping push ups

10 lateral lunges each leg

Planks on each side for 30 seconds each on your hands not elbows

 

The Hill

Find a long hill and sprint up it (over 30 yards long), at the top do 10 push ups and 10 v-ups then walk back down. Repeat this for a total of 10 reps or more. Feel free to backpedal up the hill, slide sideways, and if you feel hardcore bear crawl up it forwards or backwards.

 

Other options

Every day the athletes should go for a half hour walk and stretch out some. This can mean very little stretching for the bases, but lots of stretching for the flyers who have issues with pulling a heel stretch (for example). This will be good active recovery, which should help the body feel better overall. I would also suggest going hiking or doing any form of cardio and basic strength training that they are interested in. If the athletes already have a workout that they enjoy doing, just do that, but the rest of them that have no solid plan (or gym membership back at home) use the workouts above.

Summary

One week off can make or break a nationals team, especially when it is over holidays which are tied to over consumption and a lack of physical activity. No other sport has the same reality where the athletes are only three weeks out from competition and taking a full week off that I can think of. To my athletes try out a few of these workouts and have a safe and fun break. If you have any questions or comments just let me know. Thanks as always for reading.

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2 thoughts on “Bodyweight Circuits for the Cheer Team

  1. I am a cheer coach at a small high school in Iowa. I was given a copy of your weightlifting program for cheerleaders. I was wondering if we could email and discuss how the weightlifting and the conditioning program could be reduced for teen cheerleaders who are just starting a weightlifting and conditioning program.

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