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This is just a sample stretching routine. Your coach may have a specific routine and order that he or she wants you to follow. If a stretch does not feel good or causes pain, do not push it. Back off immediately, and find an alternate way to stretch that muscle. Warm Up Once you are properly stretched out, it is time to warm up the rest of the body. An active warm-up will get your blood flowing and keep those muscles supple and loose. Cheerleading involves a lot of dynamic movements using all muscle groups. A good warm-up should address every area of the body. A light jog is a great place to start. Running in place will do if the venue or weather is not conducive to a jog. After about five to seven minutes of jogging, there are several options to get and keep the body warm:

• Jumping jacks

• Sliding from side to side

• Bounding or skipping exercises

• Jogging backward

• Doing the grapevine by crossing one foot in front of the other

Cheerleaders warm up backstage at a competition in Russia.

Spend about forty-five seconds to a minute on each of these until you have broken a light sweat and feel properly loosened up.

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