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Building Leg Strength For Cheerleading

Jacksonville cheerleading

We all know that the skills of Jacksonville cheerleading squads wow the crowds with their stunts, dance moves and flips. What we don’t see, of course, is the amount of hard work they put in their training–how many times they sleep through aching muscles and pain in their joints.

That’s all because in order to become a successful cheerleader, you have to have the leg strength, especially if you are a base, which are important components for a squad to do all their high-flying jumps and flies.

Here are tips to build your leg strength if you want to become a base cheerleader:

Walking lunges

You have to have strong legs to minimize the weight and pressure on your back. Walking lunges is one of the best exercises to do to strengthen your legs and you don’t even need special equipment for it.

To do this, simply stand straight with your feet hip-width apart. Contract your abs by pulling your stomach in and up to your spine. Next, take a lunge with your right foot and step forward. Bend your left knee until it almost touches the floor. Push yourself back to a standing position and repeat using your left foot as the lunger and your right knee as the bender.

Walk from one end of the room to another until you’ve done 10-12 lunges on each foot for each set.


Squats are another great exercise to increase leg strength. In fact, when done properly, it might even build key abdominal strength. Just like the lunges, stand straight with your feet apart and contract your abs by pulling your stomach in upward to your spine.

Next, slowly sit down until your butt is level to your knees. Make sure this makes a 90-degree angle. Push yourself back on your feet, and do 10-12 repetitions of this for every set. Build up to three sets for each workout.

Calf raises

You should also focus on your calf muscles because this will remove the pressure from the smaller muscles of your ankles and feet. Having strong calves will make you a better base.

Start by standing with your feet shoulder-width apart. Slowly lift your heels off the floor, so you are now standing on the balls of your feet. Hold this position for a few second before slowly lowering your heels back to the floor.

Do 10-12 repetitions of this exercise for three sets.

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