Summary
"It's essential to have strong core muscles that stabilize the pelvis and lower extremities during landings from jumps," says Dr. Eugene F. Hession, director of non-operative care with the New Jersey Spine Group and team physician for World Cup All Stars in Freehold, NJ. Try OHHS's conditioning regimen out for size: 20 push-ups, run a lap, 30 crunches, run a lap, 50 arm circles, run a lap, power jumps (one-footed jumps across the gym and two-footed jumps back), run a lap, wall sits (hold against wall for 30 seconds), run a lap, 30 lunges, run a lap, 30 squats, run a lap, 30 leg lifts (lift up and down without letting your feet touch the ground), run a lap, 30 jumping jacks, run a lap, Superman (lay on the ground and lift your arms and legs like Superman; hold for 30 seconds), run a lap, planks (hit push-up position on the ground on elbows instead of hands; body is straight like a board and hold for 30 seconds). "WC athletes are evaluated for height, weight, body composition, flexibility, vertical jump, 40-yard sprint and upper extremity strength, which is based on the number of pull-ups they can do," says Dr. Hession.
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Training Day
ever wonder how teams like Cheer Athletics and World Cup All Stars throw a million back tucks and stunts in their routines, all while making it look super easy and effortless? Trust us -it's a lot harder than it looks.
The key to these advanced routines is conditioning off the mat, and it doesn't just improve your performance -it can a...See the full content of this document
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