Do we really need to warm-up and cool-down?

Warm-up and cool-down are the most overlooked aspects of an athlete’s training program. The number one excuse athlete’s give is, “I don’t have time.” Cheer360 is here to tell you that you need to start making time! 

Your warm-up and cool-down are essential for elevating performance output, heart rate, injury prevention, and overall health.  A warm-up should consist of a low-to-moderate intensity exercise for 10 minutes. For cheerleaders, the exercises used during a warm-up should mimic movements that will be done during practice, a game, and/or a competition. For example, if you are going to be working on toe touches, pikes, and herkies, then warm-up with 15-20 prisoner squats to increase blood flow to the quadriceps, gluteals, and hamstrings. This 10-minute bout will elevate heart rate, respiratory rate, increase tissue temperature, and increase psychological preparation for the duration of the cheerleading practice, game, or competition.

Cooling down is just as important as warming up because it gives the body a chance to slow the heart rate, respiratory rate, decrease tissue temperature, and return the body to a state of rest. Cool-down exercises need to consist of the same exercises executed during the warm-up.  These exercises should be done in a slow to moderate tempo in order to decrease heart rate and breathing.   Static stretching and foam rolling exercises should also be incorporated into the cool-down to help relax muscles and allow them to return to their original resting length.

 Visit Cheer360 today at www.cheer-360.com  to learn more sport specific warm-up and cool-down exercises for your cheerleading team.