Saturday, May 31, 2014

The 3 Secrets Behind Better Stunting, Tumbling & Building Endurance

Contributor: Danielle Wechsler (@cheerFITworkout), Founder of cheerFIT

Ever wonder what gives teams that competitive edge? It's not running through routines for hours, it's not attempting a stunt hundreds of times, and it's not tumbling over and over again. No, the answer is FITNESS, and cheerFIT is here to share some secret fitness tips!

As a former D1 cheerleader, current personal trainer to the pros, and founder of cheerFIT, Danielle has a few secrets to help your team take it to the next level! Follow these fit tips and insider secrets to make every practice count.

Tip #1: How to Prevent Injury When Trying New Stunts
Attempting a new stunt over and over again leads to fatigue, injuries and frustration. Instead of trying a new stunt hundreds of times - strengthen your core, quads, and shoulders and you will hit your stunt the first time around.

How To: Complete each exercise for 45 seconds (sign up for how-to videos:

  • Squat to Knee
  • Pulse Push Up
  • Alternating Bridge
  • Alternating V Up
  • Squat to Reach

Tip #2: How to Master New Tumbling Skills
Perfecting a new tumbling skill can be difficult at times - not only are you thinking about jumping higher, rebounding stronger and focusing on technique, but also flipping down at the same time.

How To: Hitting that new tumbling skill requires two things
  1. Visualize yourself going through the motions of each tumbling skill and landing each flip with perfection. The power of visualization helps improve tumbling and builds confidence.
  2. Focus on plyometric exercises to improve power, endurance and performance for each tumbling pass. Some great plyometric exercises include burpees, jump squats and plank jacks.

Tip #3: How to Get Through Your Routine Without Gasping For Breath at the End
Between stunting, tumbling, dancing, cheering and choreography - cheer routines require a lot of endurance! Improve your endurance not by running on the treadmill for hours, but with interval training. Interval training is a burst of intense activity followed by intervals of lighter activity, improving aerobic capacity. As your cardiovascular fitness improves, you'll be able to get through intense routines in a breeze.

How To: Complete each exercise 30-45 seconds of intense effort, followed by a 15-second light jog in place (repeat 3 times)
  • Mountain climbers
  • Toe touch jumps
  • Bicycle crunches
  • Sprints

Now are you ready to see the results? Incorporate these fitness tips and insider secrets into your daily routine and be prepared for awesomeness!

For more cheer workouts and fitness tips visit or email I'm happy to help!

Featured Contributor
Danielle Wechsler (@cheerFITworkout) is a fitness enthusiast, who is highly energetic and extremely motivated. Through challenges and experience, Danielle has learned that with a positive attitude and pure determination, you can accomplish anything. Believing in the phrase "become your dream", Danielle least with the passion to motivate, and inspire others to get results while having fun.

1 comment:

  1. Thanks for sharing your thoughts on cheer and dance academy.

    Feel free to surf to my web-site - cheer camp (