Week 5: Strength Training Arms
If you’re the point guard on a cheerleading squad, you already know that arm strength is crucial to becoming a better point guard. Throwing, lifting, twisting and catching other girls in the air is not for the wimpy or wimpy. Many women, in general, tend to lack the arm strength of their male counterparts, so arm strength is the key ingredient to a cheerleading base’s workout routine. From your triceps to your wrists, I have a fitness plan that will turn you into a lean and powerful lifting machine. Remember to stretch and warm up before doing any of these exercises to avoid injury.
Aside from the gym machines, here are some home exercises you can do to strengthen your upper arms.
- Push-ups: Lie on your stomach with your toes on the mat and your legs straight, together, and parallel to each other. Your hands should be positioned at shoulder level but slightly further than shoulder width apart, palms flat and fingers spread to help with balance. Do not look at the ground while performing this exercise. You want to look straight ahead to keep your whole body in a straight line. Slowly straighten your arms and keep your back and legs straight as you lift your body off the floor. Pause for a moment once your arms have reached the top, and then slowly lower your body toward the floor by bending your elbows. You will want to lower your body until your chest touches the floor. Keep repeating this exercise in sets to see the full results. For more of a challenge, bring your hands together in a diamond shape with thumb and forefinger at shoulder height and perform the pushup.
- Reverse push-ups: Get into position by doing a handstand against the wall (you’ll be using the wall to help you balance). When you do the handstand, make sure you’re not too far from the wall by placing your fingertips as close together as possible. Standing too far away will cause back and neck strain. Lower your body by bending your elbows and keeping your body straight against the wall. Then straighten your elbows to push up. This exercise will have better results when done for multiple repetitions.
- Chair Dips: Grab a chair and sit down, with your back straight and your feet flat on the floor. Grasp the front edge of the chair and turn your palms so they are facing away from you. Walk with your feet in front of you until your buttocks are no longer on the chair, but in front of the chair. Keep your back as close to the chair as possible and lower your body by bending your elbows and keeping your back straight. Dip until your elbows are at a 90-degree angle, then straighten your elbows to return to the starting position. This exercise will have better results when done for multiple repetitions. If you need more of a challenge, grab a second chair and rest your heels on it. Repeat the dipping motion, but this time your body will be completely off the floor.
The weakest part of her arm is her wrist and you’ll be surprised how many other cheerleading bases share the same struggle. Weak or injured wrists will stop pyramid building. It is important to take precautions and prevent injuries by strengthening the muscles of the wrists. Here are some tried and true wrist exercises that other cheerleaders use to strengthen their wrists.
- Wrist Raises – You’ll want to start with a weight that’s fairly light to avoid stressing a weak area. A can of soup weighs about ten ounces and is great for beginners. If you need more of a challenge, grab a free weight of about two pounds. Remember that you will be doing a large number of repetitions, so make sure to grab a weight that you are comfortable with. Hold the can in your hand and face up with the palm of your hand. Slowly lift the can up and down with your wrist. It is very important that you do this movement slowly to focus on the muscles of the wrist. Start with two sets of twenty-five for each hand and slowly add more repetitions as your wrists get stronger.
- Handshakes: Take a tennis ball or stress ball and slowly squeeze and release in each hand. Do two sets of twenty-five on each hand, slowly adding more repetitions as your wrists, hands, and forearms get stronger.
Also, before you put your flyer in the air, make sure you and your fellow basemen grab a shoe and work on timing, hand and finger positions, and coordination. This gives you and your teammates the opportunity to resolve any confusion before risking the safety of your flyer.
