My client used to be a cheerleader but had to quit for a few months due to a broken leg. These activities will help prepare her to go back Into cheering. The two areas my client struggles with most are Balance & Power. Skill Related Fitness Area Drill Agility Attend a dance or aerobics class at a local gym. The client will start from the beginner’s level & work her way Into the upper levels every few weeks. She should attend these classes twice a week.
Speed & Reaction Time client will lie on the ground on her back or front. On command, she will get up & sprint 20 meters-30 meters to a designated point. When the coach sounds the command it will help her improve her reaction time trying to get to the designated point. Sprinting to the designated point will help improve her speed as well. Balance The client will do 3 levels of standing progression. Level 1 is the basic standing on one leg & balancing for at least 30 sec. Level 2 is the same except she must have her eyes loses, making it a little more difficult.
The 3rd IV is standing reaches; The client will place cones in front of them far enough to challenge the balance. While standing on one foot she will reach out in a controlled speed & touch each cone, doing this on both legs 3 sets each. Power To improve & build power, the client will be doing Jumping drills. Starting with her arms in a high V position, she will rise up on the balls of her feet. Swing the arms down, crossing them in front of the body & dipping deeply with her knees.
As the arms point down, initiate the Jump, exploding into the air, hitting her jump with the proper arm motion. She will land with her knees bent slightly & arms alongside the legs then immediately explode back into the air. Will do this drill 5 times before taking a break. Coordination For better coordination, the client will be doing Lateral Feet drills. Lay a ladder flat on the ground; Starting with both feet outside of the 1st square & to the left. The client will step into the 1st square with the left foot 1st, Immediately followed by the right tot In a 1-2 motion.
Next, she will step to the right, outside the 1st square again w/ left foot 1 SST followed by the right foot. Then she will step diagonally left Into the 2nd square, w/ left foot leading always keeping 1-2 motion. Finally, she will step out to the left hand side of the 2nd square & repeat for the full length of the ladder. Will perform 2 sets starting from the left & 2 starting from the right (so lead foot will change) project milestone By elopement’s 23 leg. These activities will help prepare her to go back into cheering.
The two areas my Agility beginner’s level & work her way into the upper levels every few weeks. She should Client will lie on the ground on her back or front. On command, she will get up & arms point down, initiate the Jump, exploding into the air, hitting her Jump with the will step into the 1st square with the left foot 1st, immediately followed by the right foot in a 1-2 motion. Next, she will step to the right, outside the 1st square again w/ left foot 1st followed by the right foot.