Upper Body Conditioning Help?

Discussion in 'Skills' started by x0hkatielee, Aug 19, 2013.

  1. x0hkatielee

    x0hkatielee I'm new. Don't Hurt Me

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    Some of my cheerleaders really need to strengthen their upper bodies, but what conditioning exercises can I have them do other than just plain old push ups? What do you guys like to do for arms/shoulders?

     
  2. zoeycheer12

    zoeycheer12 I'm new. Don't Hurt Me

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    Have them pick a partner. The partner holds their legs, and the person that needs to strengthen their arms put their hands on the ground and walks with their hands. I think it's called the wheel barrel walk.


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  3. MissBee

    MissBee Slow your roll, Sparkle.

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    Burpees, pushup variations (regular, hands wide, diamond, shoulder taps) You can also have them kick up to handstand against a wall and do shoulder taps that way.
     
  4. JoFTZEW21

    JoFTZEW21 I shimmy daily

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    I know a lot of girls can't do pull ups but train their upper body and try to do those every so often and see if anyone improves. I did that and I use to not even get close and now I can do 2 pull ups :) also do burpees! however we all hate burpees so as long as youre ready for all the whining ;)
     
  5. CEAisstronger

    CEAisstronger I have my own cheer message board Bracket Winner

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    Try burpee suicides...


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  6. cheernerd5678

    cheernerd5678 Slow your roll, Sparkle. Bracket Winner

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    We go along the edge of the tumble track and do tricep dips sometimes.
    I can't do push-ups because I have screws in y elbows and something about that motion makes them hurt really bad but I can do dips to work my arms instead! A good alternative...


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  7. MHSCheercoach

    MHSCheercoach I text ACEDAD all the time

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    We do burpees, but I feel that's more of an all over body conditioning rather than just arms. My cheerleaders do wall handstands and do push ups from there, regular old pushups alternating regular, wide stance, and diamond. We also do tricep dips using the bleachers so they get a wide range of motion. My flyers practice pushing themselves up by hanging between two countertops or tables and dipping then pushing themselves back up all while keeping their legs in the position they would be if they were loading into a stunt. If you have a medicine ball have the bases hold the medicine ball at their chest like they would if they were basing a prep and then have them extend into an extension position and hold it for a given amount of time then lower it back down like a bump down then repeat.
     
  8. LaurenTrulock

    LaurenTrulock I'm new. Don't Hurt Me

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    All these ideas work really but, what worked for me was using the perfect push up things. It makes it to where you have to get deep into the push up and it works well! You can get them on ebay for cheap c:
     
  9. Matt Faherty

    Matt Faherty I Fierce Board instead of work/study

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    Have your cheerleaders go to a pushup position with their feet against the wall. Then have them go to a handstand by walking their feet up the wall, while walking their hands towards the wall. Make sure they are keeping their legs straight and cores engaged. This will work their shoulders, backs, arms, and core.

    After that becomes easy, you can advance to walking up the wall, doing 10 shoulder shrugs, then forward rolling down. This will work their traps a bit more, which are responsible for elevating the shoulders. giving the cheerleader a stronger shoulder block for their tumbling, as well as will increase their ability to get stunts up, and keep them up.

    Hope this helps,
    Coach Matt
     
  10. Benny

    Benny I'm new. Don't Hurt Me

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    plyometrics, different plank positions, the wall walk works well. I would recommend a kind of circuit training maybe something like 5 to 10 min. You could change it up day to day and set it up more like a comp on who can finish first or get the most. Doing that tends to get people to work harder than just sitting there counting. For things like the wall walks and burpees it sometimes helps to make the rep scheme smaller and the sets bigger. It tricks people into thinking that isn't to bad, Something like 7 sets of 10 burbees and 5 wallwalks and give them like a 10 min time limit. I hope this helps a little bit.
     
  11. Little Coach

    Little Coach I'm new. Don't Hurt Me

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    Have them get up into a handstand and tap each shoulder with their opposite hand. It will teach them to balance along with giving them a great upperbody workout.
     
  12. pvcheerclauds5

    pvcheerclauds5 Cheer Stalker

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    Personally, my favorite way to build upper body strength for basing is lifting weights and medicine balls. If you don't have access to a gym or a weight room, do handstand pushups against the wall like , we do show n' gos ten times in a row and it pretty much helps everyone especially the bases with bigger flyers to get used to the weight and the last thing is diamond pushups. These all really helped me when I couldn't get into the fitness center at my school.
     
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  13. mytriplek

    mytriplek They call me Susie

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    This sounds good. What size medicine ball do you use?
     
  14. ARajamin

    ARajamin Last Pass... on International Open 1

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    My older girls use an 8 or ten pound medicine ball while my littles use a 5 or 6 pound ball. I have left practice using it like a flyers foot... I also do planks and push ups. I usually will stick wrist weights on my bases and make them wear them during practice (stunting, jumps, dancing, running, all conditioning) and they have to wear them at home as well.
     
  15. pvcheerclauds5

    pvcheerclauds5 Cheer Stalker

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    Usually I use a 12 pound but if you are just starting off I would say to use a 10 or an 8 depending on your strength