How Cheerleading Mats Support the Development of Strength, Skills and Stunts
Cheerleading has well-surpassed its former cliché of pom poms and mini skirts. Modern cheer is about building strength, confidence, and learning how to work as a team. Kids as young as four are drawn to this dynamic sport, creating an increase in the demand for high-quality cheerleading mats and equipment. Cheerleading mats are essential for helping athletes build strength, stretch, and learn skills and stunts. The latest generation of cheerleading mats help prevent injury, build confidence, and are adaptable to the needs of each athlete. Below are some of the ways that cheerleading mats are utilized to support today’s teams.
Strength-building Exercises on the Cheerleading Mats
In order to complete their stunts, cheerleaders need to develop balanced strength in their legs, core, and upper body. In fact, cheerleading provides an intense workout for all of the body’s key muscle groups. Exercises done the mat can help build strength and support skills and confidence during a performance. Reduce Impact on Knees and Ankles While Strengthening Legs Strong leg muscles are necessary for both basic stunts like Thigh Stands and advanced tricks like Aerials Cartwheels. Leg strength is also crucial for jumps, lifts, and dynamic cheer moves. Do your knees a favor and try these basic exercises on the cheerleading mat. Cheer Lunges Cheer lunges are great for strengthening the quadriceps, glutes, and inner thighs, and are often integrated in various poses and positions throughout a routine. While practicing lunges, it’s crucial to make sure that your bent knee never extends past a 90 degree angle; your bent knee should not extend past the toes. Try both side lunges and front lunges. Doing this exercise on the mat helps build balance while reducing impact on the ankles and knees. Star Jumps High-powered jumps and spins are an exciting part of most cheerleading routines. Therefore, athletes need to master these strength-building moves. Start crouched on the mat, with knees bent and hands touching the floor. Quick burst up and jump in a star position, with hands and feet extended at a 45-degree angle. Repeat. To increase the challenge, add a push-up after each jump. This exercise not only safely builds leg strength, but also tones the core and supports aerobic endurance. Improve Core Stability While Training on the Mat Flips, holds, tucks, and other cheerleading skills require great core strength. For example, in-air tricks require the flyer to hold their entire core in order to move through the air gracefully and land safely. There are endless mat exercises that can promote lower, side, upper, and deep abdominal strength. Cheer Crunches One of the best ways to build core strength on the mat by repeating a series of different crunches. Try different combinations of bicycle crunches to work the obliques, raised-leg crunches to strengthen the lower abdomen, and V-shaped crunches that work the entire rib cage and upper abs. Performing these exercises on the mat helps to protect and cushion the spine, neck, and lower back. Planks and Side Planks Planks and side planks are an efficient way to work the entire core. Doing this exercise on a cheerleading mat helps protect wrists, shoulders, and knees. Start with the knees on the mat, then place your hands on the mat, directly below the shoulders. Ensure the entire upper body is in a straight line, and hold. Once the wrists, shoulders and arms are strong enough, extend your feet and try working into side plank holds.