Sport: Female Cheerleading – Basing position
Core Exercise: Shoulder Press 1a. Shoulder extension (primary), elbow extension (secondary)
1b. Deltoid (Primary), trapezius (Secondary), levator scapulae (secondary), triceps (secondary)
1c. Rationale: The deltoid is the main muscle used in the shoulder press but to complete this lift properly the upper back muscles must be contracted as the shoulder and elbow extend to raise the bar overhead. In the eccentric phase the elbows and shoulders flex.
Defense
2. The movements of the shoulder press translate into holding a cheerleader at the top of the build; especially in regards to raising and lowering the flyer from the ground to the top of a build. The upper back contracts, the core stabilizes to aid make sure the …show more content…
Hip flexion (Primary), knee flexion (secondary), ankle dorsiflexion (secondary)
1b. Quadriceps group (Primary), hamstring group (primary), gastrocnemius (secondary), soleus (secondary), gluteal group (secondary)
1c. Backs squats translate into hip and knee power production used in lifting a flyer. This exercise will also help absorb some of the flyers weight when she comes down from any stunt.
Defense
2. The squat increases strength in the same muscles that are used in the throwing and catching portion of a stunt that are performed by the base. This will increase the explosive movement, and force absorption needed during different build transitions.
Assistance Exercises
3a. Lunges
Rationale: This movement forces knee stabilization unilaterally. Lunges will ensure that a base is able to produce equal force from their hips and help prevent valgus collapse that could occur during the catching phase of a stunt if the base is weaker on one side.
3b. Straight Leg Dead Lifts
Rationale: The straight leg dead lift places more emphasis on the hamstrings, which will translate to better knee flexion and hip
Core Exercise: Shoulder Press 1a. Shoulder extension (primary), elbow extension (secondary)
1b. Deltoid (Primary), trapezius (Secondary), levator scapulae (secondary), triceps (secondary)
1c. Rationale: The deltoid is the main muscle used in the shoulder press but to complete this lift properly the upper back muscles must be contracted as the shoulder and elbow extend to raise the bar overhead. In the eccentric phase the elbows and shoulders flex.
Defense
2. The movements of the shoulder press translate into holding a cheerleader at the top of the build; especially in regards to raising and lowering the flyer from the ground to the top of a build. The upper back contracts, the core stabilizes to aid make sure the …show more content…
Hip flexion (Primary), knee flexion (secondary), ankle dorsiflexion (secondary)
1b. Quadriceps group (Primary), hamstring group (primary), gastrocnemius (secondary), soleus (secondary), gluteal group (secondary)
1c. Backs squats translate into hip and knee power production used in lifting a flyer. This exercise will also help absorb some of the flyers weight when she comes down from any stunt.
Defense
2. The squat increases strength in the same muscles that are used in the throwing and catching portion of a stunt that are performed by the base. This will increase the explosive movement, and force absorption needed during different build transitions.
Assistance Exercises
3a. Lunges
Rationale: This movement forces knee stabilization unilaterally. Lunges will ensure that a base is able to produce equal force from their hips and help prevent valgus collapse that could occur during the catching phase of a stunt if the base is weaker on one side.
3b. Straight Leg Dead Lifts
Rationale: The straight leg dead lift places more emphasis on the hamstrings, which will translate to better knee flexion and hip