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STUNTING DRILLS
Cradle Hold – Place flyer in a cradle catch. She stays tight as the bases let go of her feet. Objective: This teaches the flyer to use her core to hold her legs in the proper position in a cradle catch. Earthquake Drill -‐ Put the flyer in an elevator/prep. Slowly shake the flyer as she remains tight. Objective: Teaches the flyer to stay tight even when the stunt and/or bases are moving. She learns that there is no such thing
as a perfect stunt. Flying Drill – Have the flyer lie on her back on the floor. She hits a hit “V” with her feet apart. Using the same counts as your cradle she pulls her arms down to her thighs as she lifts her hips off the floor. Objective: This simulates the proper position for the flyer as she is coming down in the air from a cradle. Hand Drill – Have the back spotter place her hands in the bases’ hands. Using your counts for building a stunt, she presses down on their hands as they walk through the stunt. Objective: This synchronizes the bases movements and timing.
Toss Drill – Place the flyer in a cradle. Toss her in the air. Objective: This helps the flyer get the “feel” of a cradle catch. Also reinforces the need for a tight body. Dip Drill – Build a prep/elevator. On a designated count, the bases dip together using 2-‐counts. Objective: This synchronizes the bases in the depth of their dip, and strengthens their legs. The
flyer learns to stay tight.
3-‐position Drill – Flyer jumps into a load-‐in position. She places her arms into a “T” position. Objective: The flyer learns to keep her hips and shoulders square. Trophy Drill -‐ Bases interlace their hands in a basket toss grip. Flyer jumps into their hands with assistance from the back spotter. The bases lift the flyer upward as
the flyer stands and stalls slightly at the top. Next, return to original position. It is very important to have spotters positioned around the stunt for safety. This a prerequisite for basket tosses. Objective: Flyer learns to stand and full straight up as she is being tossed. This is a good way for her to get the “feel” of a toss. Tight Body Drill – Have the bases set up to build a stunt. Then the coach pushes on their shoulder or back to check to see if they are tight and ready for the flyer to load in. Objective: This teaches the bases to tighten their body resisting the pressure or load-‐in prior to the flyer mounting the stunt. Often bases wait to tighten their body after the flyer loads-‐in causing the stunt harder to build. Do the same drill with the bases’ arms extended.
Tight Body Drill # 2 -‐ Have the flyer lie flat on the ground and tighten her body. Lift her at her feet. She should stay stiff and not bend at the waist. Objective: Flyers understands that her primary focus is to maintain a tight, controlled squared body.
Shoe Drill – Have the bases practice their grip using shoes. Objective: Helps them understand the proper position without the weight of the flyer. Step Lock on Pedestal – Build a pedestal that the flyer can practice how to step lock onto. Objective: Teaches the flyer proper form at a lower level. Less risk and easier for the flyer to try and perfect so she can then execute fully extended.
Hang Drill -‐ The flyer places her hands on the shoulders of her bases and with the back spotter to assist, she jumps upward and locks out her arms, tucks in her legs to her chest and holds herself up. Objective: This drill teaches the flyer to use her stomach muscles to maintain the proper body position and her arms to hold her own body weight. You can also use two chairs for this drill. Have your flyer squat on the floor between the two chairs, she will then put her hands on the seat of the chairs and lift herself up and down.
Frisbee Drill – Place a Frisbee upside down on the floor. Have the flyer practice her twisting technique. Objective: Enables the flyer to perfect her twist cradles and full-‐ups by keeping her body aligned over the Frisbee. Heel Stretch Drill – Flyer positions herself on one knee in front of a partner. Flyer extends one leg as the partner grabs it and pulls it toward her. The flyer wraps her arms around the partner’s leg. Objective: Stretch hip flexors Medicine Ball Drill -‐ Have a base hold a medicine ball in a prep/elevator position. On a designated count have her dip and toss the medicine ball into the air and then catch back in the original position. Objective: Teaches the base to use her legs when tosses the flyer in a cradle. Also strengthens her legs. Medicine Ball Drill #2 – Have 2 people stand a few feet apart facing each other. Have them toss a medicine ball back and forth. Objective: Strengthens their arms and legs. Full Up (360) Drill – Load the flyer into a “show and go”. Step one: she looks over her right shoulder at the top. Step two: She tilts her hips to the right at the top of the stunt. Step three: She performs the 2 moves at the top. Objective: Breaks down the steps for the flyer for better understanding.
Scorpion Drill -‐ Cheerleader wraps a resistance band around the left ankle. Balancing on her right leg the cheerleader lifts the left leg up
behind her by pulling on the end of the band. (You may need a spotter when first trying this drill)
She holds that position for a count of eight. Now she pulls the leg closer to her head and tries to extend the leg,
straightening towards the ceiling. Hold for a count of eight. Carefully lower the leg back to the ground.
Reverse and repeat drill on the left leg. Objective: Improve balance and flexibility in the back and legs Do the same type drill in arabesque and heel stretch positions.
Base Drill Using Resistance Bands -‐ Place the center of the band flat on the floor. Step on the band, straddling center and feet shoulder-‐width apart. Grab the ends with a secure grip. Place arms in a load-‐in position with elbows tucked tight to the body, at belly button level. Make sure cheerleader is using correct posture and leg position for balance and strength. This drill is done to an eight count, simulating a prep level load-‐in and a squish (bump-‐down) dismount. Objective: Works strength.