Off-season conditioning: A Liberty North cheer coach’s perspective
LIBERTY, Mo. — As a high school cheerleading coach, I am often asked how athletes should practice, condition, or prepare prior to try-outs, and in our off-season. This question leads to many different answers for athletes. Although our off-season is short, there are many valuable activities and exercises for athletes to help them prepare.
First and foremost, take some time off. After a long, busy season of school, conditioning, practicing, and competing, every athlete deserves a break. There will always be time to practice, take a few days to relax and recharge. During this time, develop a plan for improvement. Set goals for each month, each week, and write down a plan to how to meet those goals.
The best advice that I can give to any athlete is to listen to their body and reflect on what they need to do to prepare for a long season. Many cheerleaders tend to power through minor injuries during the season so they can continue to compete and support their teammates. The off-season is the best time to rest, heal, and strengthen.
Athletes can lose their strength and flexibility within weeks if they are not stretching or strengthening. Athletes should spend time stretching and working on their flexibility, even in their off-season. Stretching for ten minutes a day during the off-season can maintain and even improve flexibility while making the transition into the season more safe and easier on the body.
For anyone considering cheerleading, I suggest attending tumbling classes. Whether you prefer one-on-one lessons or group classes, there is a huge benefit. Not only is tumbling an important part of cheerleading, but it is also one of the best conditioning and strengthening activities for a cheerleader. If tumbling isn’t in the cards, weightlifting and endurance training can be helpful to prepare.
Last but not least, enjoy the off-season. Make connections with your teammates, spend time doing what you enjoy, and find time to relax. Be ready to hit the ground running when practices begin again. Continue to find time to relax, continue to push toward your goals, and take in each moment of the season.
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