“Be selective in what you embark on/in.” - Coach Qui

UPDATE: Tryout prep clinic is CANCELED. Cheer Interest Meeting & Assessment is June 10, 2024 at JPG Aux Gym from 430-7. REGISTER HERE.

TRUTH BOMB: I was NOT born flexible!!! As I started most cheer and dance after 9yrs old…

I’m so proud that Cheerleading today is recognized as more than just high kicks and splits 👏🏾 …It is jumps, tumbling, stunting, cheering, chanting, etc.

But, let’s slow it down and discuss a core basic: how to gain flexibility from kicks to tumbling and in our overall health.

Coach Qui's Tips for Stretching & Improving Flexibility

Cheerleaders: You already know how important Flexibility is in our sport, but do you realize the value of stretching? This is essential and the strong foundation for ultimate flexibility. Let us know what you are already doing...

1. Consistent Stretching Routine: Establish a regular stretching routine, focusing on all muscle groups used especially hips and hamstrings. Aim for at least 15-20 minutes of stretching after every practice session.

2. Dynamic Warm-ups: Before diving into static stretches, engage in dynamic warm-up exercises like leg swings, arm circles, and lunges. This helps increase blood flow to muscles and prepares them for deeper stretches.

3. Targeted Stretching: Identify areas that need improvement, such as hamstrings, hip flexors, and calves. Incorporate targeted stretches like seated hamstring stretches, quad stretches, and butterfly stretches into your routine.

4. Progressive Overload: Gradually increase the intensity and duration of your stretches over time. Push your limits safely and listen to your body to avoid injury.

Cheer Moms: Working all day and jumping from the desk to pickup is risky for our bodies. Let's aim to get our overall mobility going as we support your athletes and improve your fluidity, too. Keep us posted how your feeling and improving...

1. Start Slow: If you're getting back into physical activity after a hiatus, start with gentle stretches and exercises to gradually build flexibility and strength. Rome wasn’t built in a day!

2. Stay Consistent: Consistency is key. Set aside time each day for stretching and stick to it. Even on busy days, aim for a few minutes of stretching to keep your muscles limber.

3. Listen to Your Body: Pay attention to how your body responds to stretching. Avoid pushing yourself too hard, especially if you're feeling pain. Modify stretches as needed and focus on gradual progress.

4. Cross-Train: Incorporate other forms of exercise, like yoga or Pilates, into your routine to improve overall flexibility and balance. Variety keeps things interesting and helps prevent boredom or burnout.

Are you ready to elongate your muscles?!

Soooo, I hope you understand how unlocking your flexibility is essential for cheerleaders and their parents alike. By following these tips and staying dedicated to your stretching routine, you'll notice improvements in your range of motion, performance, and overall well-being.

If you're ready to take your flexibility to the next level, join us at our upcoming 2-day clinic where you can work on these tips firsthand and gain valuable insights from experienced coaches. Don't miss out on this opportunity to soar to new heights! 👇🏾👇🏾

Want to learn more before Fall Season starts?!?!

UPDATE: Tryout prep clinic is CANCELED. Cheer Interest Meeting & Assessment is June 10, 2024 at JPG Aux Gym from 430-7. REGISTER HERE.

Biggest Wishes,

Coach Qui