Extension Lib

Discussion in 'Skills' started by MaleCheer@Cali, Feb 10, 2016.

  1. MaleCheer@Cali

    MaleCheer@Cali They call me Susie

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    Hey guys, I am a level 2 base, and in pyramid, I cannot seem to do the extension lib properly. I am a main base and we go from a two legged sponge to an extension lib. It doesn't go all the way up and when it does I almost fall, my coaches are telling me to keep much stomach tight, but what else can I do to help make this easier?

     
  2. Cheer Dad

    Cheer Dad Slow your roll, Sparkle.

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    Are you with the black and blue CA?

    How is your body position for balance? Are you leaning to far forward or back? Are you physically too weak to help lift?




    **please raise your hand if you're related to Jocelyn**
     
  3. MaleCheer@Cali

    MaleCheer@Cali They call me Susie

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    I am with the California All stars(I guess you mean black and glue CA) For balance that is a struggle, I like to lean back, I have done it fine before, I am a little weaker, so I just need help with everything(lol) But any tips would help. I lift, but I feel like its my technique thats making with it.
     
  4. omgitssydthekid

    omgitssydthekid Slow your roll, Sparkle.

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    It sounds like you're saying you're using your back instead of your legs. When we have athletes that do this, I tell them to tuck their booties under and squeeze their booty. This puts so much less pressure on their backs, and it is much easier/stable to stunt like that.


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  5. MaleCheer@Cali

    MaleCheer@Cali They call me Susie

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    What do you mean by under? Like hollow position? Or just level and a traight position rather than arching.
     
  6. omgitssydthekid

    omgitssydthekid Slow your roll, Sparkle.

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    Hollow and not arching!


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  7. DaniV

    DaniV There are Cheeropedia articles about me!

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    Without seeing a video I would also guess that you are using your arms and back to lift instead of your legs.

    From the sponge position, make sure that your chest is up, shoulders back, and back is flat (no arch or hollow. If you are arching, that is when squeezing your core and tucking your booty under would create a flat position. Ask your coach if they want flat or hollow. It varies on every coach but I do not teach hollow because that causes the shoulders to drop in front and puts stress on the upper back).

    When you dip to go up to the lib, make sure you are keeping your arms/hands at your bellybutton. Don't let them drop below or that means you have further to travel to get up to extended. Take a big dip with your legs and as you quickly stand up, use the power from your legs to quickly drive your arms up. All of the upwards movement should happen at the same time. Your hands should travel upwards close to your body and finish with your arms by your ears. **NOTE your hands should not be directly over your head, they should be just barely slightly in front.

    Also, your top girl needs to make sure that she is standing up quickly on the correct count. If she is too slow and keeps her leg bent, that will make it "heavier" for you and could make it harder to drive it to the top.
     
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