I’m a flyer and when I started to do cheer I was searching for Tipps but I didn’t find anything.
Important tip for flyers !🚨Practice “outward tightness” to make your stunts easier, look prettier and appear effortless😍
[ p.s. inward & outward tightness aren’t a technical terms, I just found that they are the best words to describe how a flyer is holding them self in the air 😃]
⬆️ Reache whit your shoulders In extended stunts for more hight. Extend and reach your shoulders up as much is possible. If you do this it will be much more easier for you and the flyer.
🖐 Use Your Fingers
When holding your flyer's foot, don't
only support it with your palms all the
time. When needed, use all your fingers
to squeeze the foot and force it to stay
stable in one position, no matter how
hard your flyer is toeing or standing on
their heels. This is easiest to do while in
double base and is especially important
in pyramids when there are lots of
external things causing movement.
✊ Wrist strengthening
The best thing to do is to strengthen your forearm and hand for a good wrist stability. When you strength in this area your wrist can resist to move and you can hold you flyer’s foot as still as possible.
🌟 Improve Core Stability
Core stability exercises like front
Supports (planks), inchworm, hollow
rocks, superman rocks, etc. will be
useful for improving overall balance and
stability. This is important for both
bases and flyers to have! After all, if the
whole middle section of you is weak
and loose, you're going to be wobbling
all over the place while holding a person
above your head.
💪🏻STRENGTH TRAIN JUST AS MUCH AS
BASES
Backspotting is often considered easier than
basing because the position doesn't directly
involve lifting the flyer's weight from their
feet. Backspots still need to be strong
though, particularly in their shoulders,
forearms and hands.
👀WATCH THE OTHER POSITIONS
In order to do your job well, you need to be
aware of not only what the flyer is doing, but
what the bases are doing too. If one of the
bases misses their grip or is struggling to
hold the stunt up, you need to act as an
extra helping hand to make their job easier
so they can get back on track. This doesn't
mean do their job for them, but if they're
struggling to push an extension up on one
side, lift your flyer a little extra hard on that
side to help them push it up.
⏫LIFT UP & RESIST MOVEMENT
Two main things backspots should be doing:
lifting their flyer up to help the bases and
resisting flyer ankle movement so they can
remain balanced. Whenever you feel your
flyer's weight heavily shifting to one side,
place extra pressure in that location so you
resist their movement and help them
maintain their position.
1️⃣Warm up is of the most important
things! Spend at least 10-15 mins doing
aerobic exercise (running,or jumping
rope) & dynamic stretches before you
begin. This will prepare your body for
more intense stretches & allow you to
stretch further. If you're stretching
immediately after cheer practice, you
can skip the extra warm up since your
body will already be ready.
2️⃣ FREQUENCY & CONSISTENCY >
INTENSITY
How often you stretch & staying
consistent is more important than how
hard you're pushing yourself. Aim to
stretch a minimum of 3-4x/week and
stay on a consistent schedule to see
quicker results.
3️⃣ BE MINDFUL
The Pto becoming flexible is to be
mindful while stretching Don't
distract yourself by scrolling through
Instagram or watching TV. You must be
actively engaged & 100% focused on
what your body is doing & feeling to get
the full effects.
4️⃣ SQUEEZE, BUT NOT TOO MUCH
Always squeeze your knees (when
required) & point your toes! Being too
relaxed & loose in a stretch prevents the
muscles you intend to stretch from
lengthening to their fullest. You also
don't want to remain too tight/stiff or
force yourself into positions you're not
ready for. Stretching should cause
some discomfort, but don't use an
aggressive "no pain, no gain" approach
5️⃣ PERFECT YOUR ALIGNMENT
One of the most common alignment
issues occurs in splits. Make sure your
hips are square!!! !If you allow your back
hip to turn out, you're decreasing the
stretch in your hip flexors & prolonging
the process of getting down toa true
split with proper technique
OH HEY, FOR BEST VIEWING, YOU'LL NEED TO TURN YOUR PHONE