Summer break is here, and with months until your next cheerleading practice, it’s the perfect time to practice your fulldowns at home. Don’t miss out on this opportunity to improve!
Bedroom Practice
Begin in your bedroom for a safe and controlled environment. Stand facing away from your bed, ideally with a mirror nearby for feedback. Start with your feet together and hands in a hi-V position. Follow these steps:
Movement Sequence:
- Count 1,2: Stand with feet together and hands in hi-V.
- Count 3: Dip your shoulders down.
- Count 4: Lift your shoulders back up.
- Drop your left arm behind and right arm across your belly.
- Twist your body in a full circle to the left, maintaining tightness.
- Open your arms in a T motion as if catching your bases.
Note: Begin slowly and increase speed gradually as you gain comfort.
Tips: Practice lifting your right shoulder and hip to initiate the spin effectively.
Partner Practice
Once you’ve mastered the technique solo, enlist a cheer friend or parent for partner practice:
Partner Setup:
- Have your partner stand behind you with arms extended and fists ready to catch.
- Perform the fulldown as practiced in the bedroom, but this time, fall back into your partner’s arms instead of onto the bed.
Note: Start without the fulldown motion to focus on perfecting the catch.
Safety Tips: Ensure there are no obstacles like end tables in your path. Verify your partner’s strength to support your weight comfortably.
Progression: Begin with slow, controlled movements, gradually increasing speed and leaning slightly back as you both become more confident.
Additional Safety: Consider placing pillows on the floor for added protection during practice.
By practicing these exercises regularly and safely, you’ll enhance your fulldowns and build confidence for the upcoming cheerleading season. Enjoy the process and make the most of your summer training sessions at home!
