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What type of flexibility training should I do to prepare for tryouts?

In preparation for cheerleading tryouts, you should work to establish optimal levels of flexibility in your hips and shoulders. Optimal levels of flexibility in your hips will help your form on jumps and stunts. Your goal for these activities will be to get hyper extended legs in your jumps which requires adequate length in your hip flexors, inner thighs, and low back.  You will want to have good flexibility in your shoulders, specifically in your latissimus dorsi (informally called lats), in order to make sure that you are able to have sharp upper body movements and good arm position. Performing foam rolling activities and static stretching will help you optimize the length in these muscles. Foam rolling is a form of self massage where gentle pressure is applied to knots in your muscles to help relieve tension. Apply pressure to the sensitive areas (knots) for 20 – 30 seconds in order to maximize the benefits. You should perform static stretches on the same areas you foam roll and hold each stretch for 30 seconds in order to lengthen your muscles. You can perform these flexibility techniques seven days per week. 

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.