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The Secret Weapon Your Cheer Program Needs: Martial Arts Training

Posted on by Steve Pawlyk
cheerleading martial arts training
23
Dec
Steve Blog Circle

Byline Steve Pawlyk

Steve Blog Circle

Byline Steve Pawlyk

By Steve Pawlyk

Published December 23, 2024

Competitive cheer is constantly evolving, and the most successful teams are those willing to embrace innovative approaches to training. While choreographers, tumbling coaches, and strength trainers are common resources for cheer teams, one often-overlooked addition is a martial arts instructor. Much like bringing in a choreographer for a couple days, hiring a martial arts expert for a 1–3 day training session could provide a unique edge by enhancing body control, precision, and explosiveness. Here’s why it could be a game-changer for your team.

cheer program martial arts

Why Martial Arts?

Martial arts training emphasizes mental discipline, body control, balance, and explosive movements—all of which translate seamlessly into cheerleading. Whether it’s perfecting a tumbling pass, sticking a stunt, or improving jumps, martial arts can give athletes a deeper understanding of their bodies and how to move efficiently under pressure.

Key benefits include:

  • Improved proprioception (awareness of body position).
  • Enhanced flexibility and mobility for cleaner, higher jumps and kicks.
  • Explosive power for tumbling and dynamic transitions.
  • Increased focus and mental resilience, vital for high-pressure competitions.

Step-by-Step Plan for a Martial Arts-Centered Training Session

Day 1: Building the Foundation—Body Awareness and Basics

On the first day, the martial arts instructor would introduce basic concepts that improve proprioception and coordination. The goal is to familiarize athletes with movements and principles that will directly enhance their cheer skills.

Example Activities:

  1. Dynamic Warm-Ups with Martial Arts Movements
    • High-Knee Kicks: Focus on height and control, engaging core and hip flexors.
    • Lunging Arm Swings: Mimic martial arts strikes to warm up shoulders and improve range of motion.
  2. Balance Drills
    • One-legged stances with slow, deliberate kicks to improve balance and stability.
    • Progression: Add a partner for light resistance to simulate dynamic stunting scenarios.
  3. Introduction to Martial Arts Stances
    • Teach low, stable stances (e.g., horse stance) to develop lower body strength and control.

Cheer Translation:

  • Improved balance translates to steadier bases and more controlled landings in tumbling and stunting.
  • Strengthened stances enhance pyramid stability and basket tosses.

Day 2: Explosive Power and Precision

With a foundation in place, the second day would focus on power and precise execution, both essential for cheerleading.

Example Activities:

  1. Kicking Drills for Explosiveness
    • Front Kicks: Emphasis on speed and height.
    • Side Kicks: Focus on core engagement and control.
    • Athletes practice “snapping” kicks with maximum power and clean lines.
  2. Strike Training for Arm Motions
    • Teach clean, sharp hand strikes (e.g., jabs or palm strikes) to mimic the precision of cheer arm motions.
    • Use resistance bands for added difficulty, building strength and control.
  3. Plyometric Martial Arts Movements
    • Jump-Knee Strikes: Engage explosive power similar to cheer jumps.
    • Bounding Drills with Spins: Mimic twisting tumbling passes.

Cheer Translation:

  • Kicking drills improve jump height and pointed toes, creating a more polished performance.
  • Precision strikes enhance the sharpness and clarity of motions during routines.
  • Plyometrics build the explosive power needed for tumbling and tosses.
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Day 3: Dynamic Control Under Pressure

The final day focuses on combining balance, power, and precision with dynamic, high-pressure scenarios. The goal is to simulate the mental and physical demands of competition.

Example Activities:

  1. Partner Resistance Training
    • Partners lightly push or pull while the athlete maintains a stance or executes a motion.
    • Builds core strength and reaction time for stunting stability.
  2. Reaction Drills
    • Martial arts-inspired sparring drills where athletes must respond quickly to visual or verbal cues.
    • Example: Coach calls out a movement, and athletes perform it immediately.
  3. Dynamic Landing and Recovery Techniques
    • Teach athletes how to roll out of a fall or recover balance after a misstep.
    • Focus on soft landings to protect joints and minimize injury risks.

Cheer Translation:

  • Partner drills improve stability under dynamic pressure, perfect for stunting scenarios.
  • Reaction drills build mental focus and quick adjustments during routines.
  • Landing techniques reduce injury risk and create more controlled, visually appealing landings.
martial arts for cheerleaders

How Martial Arts Training Enhances the Entire Team

  1. Stronger Jumps and Kicks: Athletes develop the explosive power and flexibility to execute higher, cleaner jumps.
  2. Sharper Motions: Precision drills translate into sharper, more polished arm motions and choreography.
  3. Safer Landings: Proper landing mechanics reduce the risk of injuries, ensuring athletes stay competition-ready.
  4. Greater Stability in Stunts: Improved balance and core strength lead to steadier bases and more confident flyers.
  5. Mental Resilience: The discipline and focus cultivated through martial arts create athletes who thrive under pressure.

Implementing This in Your Gym

  • Hire a Qualified Martial Arts Instructor: Look for someone with experience in disciplines emphasizing body control, such as taekwondo, karate, or capoeira.
  • Tailor the Curriculum: Collaborate with the instructor to design a program that aligns with your team’s goals.
  • Incorporate Regularly: After the initial session, integrate martial arts-inspired drills into your weekly practices to maintain the benefits.

Martial arts training offers cheer teams a secret weapon by addressing critical aspects of performance often overlooked in traditional cheer practice. By hiring a martial arts instructor for a short but impactful training session, you can equip your athletes with the tools they need to excel in balance, power, and precision—all while reducing injury risk. This innovative approach could be the game-changer that takes your team’s performance to the next level.

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Cheer How-To Series, Featured, Tips, Workouts

Mastering Walk-ins and Tosses

Posted on by Steve Pawlyk
Mastering-Walkins-and-Tosses
27
Jul
Steve Blog Circle

Byline Steve Pawlyk

Steve Blog Circle

Byline Steve Pawlyk

By Steve Pawlyk

Published July 27, 2023

Today, we’re delving into a post that popped up in the r/cheerleading subreddit, one that touches on an aspect of cheerleading often overlooked: How does one’s body type influence their ability to perform different cheerleading skills? This intriguing question came from a tall, slim redditor, who’s still quite new to cheerleading but has been practicing diligently.

His post states that he has noticed an interesting contrast in his cheer experience—he finds it easier to toss his flyer rather than performing a walk-in. But here’s where it gets even more interesting: his friend, who has a similar weight but a shorter, stockier build, has the opposite experience. This naturally raises the question: does our physique significantly impact which cheerleading skills we find easier to execute?

If you’ve found yourself nodding along to this predicament, read on. We’ll explore how body types can influence stunting techniques in cheerleading and share some tips to help you ace those walk-ins. No matter your body type, remember that cheerleading is about strength, agility, coordination, and most importantly, the spirit of teamwork and determination. So, let’s go! 🙌

The Impact of Body Types in Cheerleading

In cheerleading, your body type can affect your experience with certain stunts. For example, our reader’s experience with tossing vs. walk-ins. A flyer’s weight and your own weight can also influence how you execute stunts.

As mentioned in his post, he is tall and slim, and can toss a flyer who is lighter than him with relative ease. Tossing a flyer involves a sudden burst of energy, primarily from your leg and arm muscles. Being tall can provide more leverage and allow for a better upward thrust when tossing a flyer. Additionally, being slim could mean that your body has less weight to move, making it easier to generate the necessary force to toss the flyer.

In contrast, the reader’s friend, who is of a shorter and stockier build, finds walk-ins easier. Walk-ins require more sustained strength, balance, and coordination, which may be better suited to those with a stockier build.

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Advancing in Walk-ins

If you’re having trouble with walk-ins, here are a few tips that may help, regardless of your body type:

Cheer-Stunting-tips-Walkins-and-Tosses
  • Strengthen Your Core: A strong core is the key to better stability and control. To improve your core strength, try adding exercises such as planks and sit-ups to your routine. For planks, start by holding the position for 30 seconds and gradually increase your time as your strength improves. For sit-ups, focus on form over quantity—ensure your spine is aligned and you’re using your abs, not your neck or back, to lift your body.
  • Work on Your Balance: Balance exercises can help you maintain control during walk-ins. Practice standing on one foot, gradually increasing the time you can maintain the stance. You can also try balance board exercises, which are excellent for challenging your stability. For example, try standing on the board with one foot in the center, shifting your weight back and forth and side to side, and even performing squats.
  • Enhance Your Flexibility: Regular stretching can help improve your flexibility, allowing you to adapt to the flyer’s movements during walk-ins. Aim for a comprehensive stretching routine that includes all major muscle groups. Some effective stretches include hamstring stretches, calf stretches, shoulder stretches, and hip flexor stretches. Remember to hold each stretch for 15-30 seconds, avoiding bouncing or any sudden movements.
  • Perfect Your Timing: Walk-ins are not just about strength—they require precise timing. Practice with your flyer to improve your synchronization. Try starting with simpler stunts, gradually increasing the complexity as you get more comfortable and in sync with each other.
  • Gradual Strength Training: While increasing your overall strength can make stunting easier, it’s important to remember that how you apply that strength is crucial. Incorporate strength training exercises into your routine, focusing on both your upper and lower body. Compound movements like squats, deadlifts, and bench presses can help develop overall strength. These exercises engage multiple muscle groups, providing a balanced workout. Start with weights you’re comfortable with, gradually increasing as your strength improves. Remember, form and control are key

Advancing in Tosses

Tossing may come naturally to some cheerleaders, but mastery demands diligent practice and focused training. Here are some steps and exercises, detailed for better understanding, that can help you perfect your toss:

  • Boost Explosive Power: Tossing involves a rapid, explosive movement. Plyometric exercises like box jumps or power skips are ideal for building this type of power. For box jumps, stand in front of a sturdy box or platform, bend into a squat, and then explode upward onto the box. Ensure to land softly and step back down carefully. Power skips, on the other hand, are performed by skipping as high as you can, driving the knee up, and extending the opposite arm, similar to a sprinter’s motion.
  • Build Upper Body Strength: Strengthening your arms, shoulders, and back is crucial for an effective toss. Push-ups, pull-ups, and overhead presses are excellent exercises. For push-ups, remember to keep your body aligned and avoid dropping your hips. Pull-ups can be done using an overhand grip on a bar, pulling your body up until your chin is over the bar. Overhead presses can be done with dumbbells or a barbell, pressing the weight above your head and then lowering it back down with control.
  • Strengthen Your Grip: Your grip is pivotal for maintaining a secure hold on your flyer. Farmer’s walks, which involve carrying heavy weights in each hand while walking, can enhance your grip strength. Another helpful exercise is a dead hang, where you simply hang from a pull-up bar for as long as possible, which strengthens not only your grip but also your forearm muscles.
Cheer-Stunting-advice-Walkins-Tosses-Base
  • Focus on Leg Strength: Your legs provide the initial force in a toss. Squats, lunges, and calf raises are vital exercises. While squatting, keep your back straight and push your hips back as if sitting in a chair. For lunges, step forward with one foot and lower your body until both knees are at about a 90-degree angle. Calf raises involve standing on your toes on an elevated surface and then lowering your heels below the surface level.
  • Refine Your Timing: Timing is key in a successful toss. Practice with your flyer to improve your coordination. Start with a low toss and gradually increase the height as your timing and trust improve.
  • Enhance Stability and Core Strength: Strengthening your core helps maintain stability during the toss. For planks, hold your body in the top position of a push-up. Bicycle crunches involve lying on your back, bringing one knee towards your chest while moving the opposite elbow towards the knee. Russian twists are performed by sitting on the floor, leaning back slightly, and twisting from side to side with or without a weight

Body type can influence what skills you might find easier or harder in cheerleading. However, it doesn’t limit what you can achieve. With consistent practice, targeted strength training, and teamwork, any cheerleader can master a wide range of stunts, regardless of their physique.

Remember, everyone has their strengths and weaknesses. Don’t get discouraged if you’re finding a certain skill challenging. Instead, use it as motivation to work harder and improve. In cheerleading, as in life, persistence is key!

Steve Pawlyk Signature Full

Need Competition Music Blue

IPP's Premade Mixes are USA Cheer Compliant and customizable!  Add Sound FX, swap songs, & more!  Add your Team Name to the mix for only $10! 

SLAM artwork
Full_Out_130 mp3 image
1 minute cheer mix
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SLAM artwork
WAKE UP THE FIRE
Full_Out_130 mp3 image
1 minute cheer mix
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