Theraband exercises for cheerleaders Archives

By Steve Pawlyk

Published August 4, 2023

Every cheerleader knows that mastery is more than just stunning performances or perfect timing. It often includes overcoming personal challenges and mastering the minor details that significantly affect the success of stunts. One such challenge, particularly for flyers, is sickled feet or toeing in stunts. As a first-year flyer who experiences this difficulty, there are practical strategies you can adopt to rectify this issue. Here, we’ll cover what sickling is, why it’s detrimental, and, more importantly, how to fix it.

Sickling-and-Toeing-in-Stunts-Cheerleading-Flyers

What is Sickling?

Sickling is a term from ballet that has made its way into cheerleading. It describes the condition when a cheerleader’s feet turn inward from the ankle, causing the toes to point towards each other. This form is not aesthetically pleasing, but more than that, it can impact the balance and stability of stunts.

The Impact of Sickling in Cheerleading

Flyers are the epitome of grace and balance in cheerleading. But when a flyer sickles their feet, it can compromise the stability of stunts. In addition to affecting the flyer’s balance, it can cause discomfort or even injury to bases and spotters.

Fixing Sickled Feet

The good news is that sickling is not an insurmountable challenge. With persistence, correct training, and the right mindset, you can improve your foot position, even when you’re practicing at home.

Awareness and Visualization: Firstly, it’s essential to be aware of when you’re sickling your feet. Visualization can also help. Picture your feet as straight extensions of your legs.
Foot and Ankle Strengthening Exercises: Exercises like toe curls, calf raises, ankle rolls, and resistance band workouts can strengthen your foot and ankle muscles. As your strength improves, so will your ability to maintain the correct foot position.
Ballet Training: Ballet dancers have impeccable foot control, and their training can be beneficial for cheerleaders. By practicing ballet positions and exercises, you can improve your foot positioning, balance, and overall gracefulness.
Practicing Barefoot: At home, try to practice stunts barefoot on a soft surface. This way, you can see and feel your foot position better.

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Drills for At-Home Practice

While we all wish for more hours at the gym, at-home practices can be just as effective in rectifying the issue of sickling.

Balance Training: Balance training on one foot can help improve your control. Stand on one foot while keeping your standing leg straight and pulling your other leg in a bent position towards your chest.
Releve Exercises: This ballet exercise involves rising onto your toes (in relevé) and lowering yourself down slowly. It’s an effective way to improve ankle strength and control.
Theraband Exercises: Using a Theraband, you can perform various foot and ankle exercises to build strength and flexibility.
Wall Stretch: Stand with your back flat against a wall, extend one foot straight out in front of you, keeping your heel on the ground. Flex your foot, pointing your toes up and then pointing them down. This stretch will help you gain control over your foot’s movement.

Sickling is a common issue that many cheerleaders face. But remember, with a dedicated routine, the right exercises, and a positive mindset, you can overcome this hurdle. As you progress in your cheerleading journey, these small victories will add up to make you a stronger and more confident flyer.