In All Star Cheer the flexibility of ALL athletes, but particularly flyers, is crucial.
Flyers are the athletes lifted and held in the air, where they perform stunts and poses that demand both balance and flexibility. To keep up with these demands, flyers should stretch regularly and follow a dedicated routine to maintain and improve their flexibility.
Why Flyers Need Flexibility
A flyer’s job is to hold specific shapes and poses, often requiring a wide range of motion. Having flexible muscles, especially in the legs, hips, and back, makes it easier for flyers to perform skills like a ‘Scorpion’, ‘Heel Stretch’, and ‘Bow-and-Arrow’. More flexibility means that flyers can reach higher leg positions and make stunts look cleaner and more impressive. This also helps reduce the risk of injury, as tight muscles are more prone to strains and tears.
How Often Flyers Should Stretch
Experts generally recommend that flyers stretch every day to keep their muscles loose and flexible. Stretching daily can be beneficial because it helps the muscles and joints become accustomed to moving in a wide range of motion. For flyers aiming to perform high-level stunts, a minimum of five to six days a week is ideal.
Even a brief stretching session can help keep the body prepared and responsive.
However, just stretching a few times a week might not be enough for flyers who want to make big improvements in their flexibility. If a flyer only stretches occasionally, their muscles may become stiff, making it harder to perform stunts that require a lot of flexibility. Regular stretching keeps the muscles loose and ready for the demands of cheerleading.
What Types of Stretches Are Best
Flyers should focus on a mix of static and dynamic stretching to improve flexibility. Static stretches involve holding a position, like a toe touch stretch or a split, for about 20-30 seconds without bouncing. This type of stretching is excellent for increasing overall flexibility. Flyers should perform static stretches after warming up, as cold muscles may not stretch as effectively and are more prone to injury.
Dynamic stretching, on the other hand, involves movement, like leg swings or arm circles, and is great for warming up the muscles before practice. Dynamic stretching helps improve range of motion and prepares the muscles for the explosive movements involved in cheer routines.
Specific Areas to Focus On
Legs and Hips: Stretches for the hamstrings, quads, and hip flexors are essential. Exercises like lunges and splits target these muscles and help flyers achieve the leg extensions required for stunts.
Back and Shoulders: Stretches like the cobra stretch or bridge pose help improve back flexibility, which is important for high-level stunts. For shoulder flexibility, arm circles and shoulder stretches are key.
Ankles and Feet: An often-overlooked area, but ankle flexibility can help with balancing and toe pointing. Simple ankle rolls or flex-and-point exercises can help strengthen and stretch this area.
How to Safely Increase Flexibility
Flyers need to be careful when stretching to avoid pushing their bodies too far, which could lead to strains or sprains. It’s important to go into each stretch slowly, breathing deeply to help the muscles relax. Flyers should hold each stretch for 20-30 seconds and repeat it two to three times per session. If any stretch feels painful, they should ease up and only go as far as comfortable. Using props like yoga blocks or resistance bands can also help by providing support as they work on deeper stretches.
Incorporating Rest and Recovery
While stretching every day is beneficial, flyers should also listen to their bodies. Rest days are essential, especially if the muscles feel sore. Stretching on days when the muscles are overly tired can lead to overstretching and increase the risk of injury. A light stretch on rest days can help keep muscles loose without causing strain.
Tracking Progress
Flexibility improves gradually, so it’s helpful for flyers to track their progress. This could be through photos, videos, or notes about how far they can stretch or hold positions. Tracking progress can be motivating and help flyers see the results of their hard work.
For All Star cheer flyers, stretching should be part of a daily routine, focusing on legs, hips, back, and shoulders to support the demands of stunting. By committing to stretching five to six times a week and focusing on safe, gradual improvements, flyers can build the flexibility needed to perform impressive stunts while keeping their bodies safe from injury.
