As both a physiotherapist and an elite-level cheerleader, I’ve learned firsthand the importance of balancing flexibility with strength. Dynamic, performance-based sports such as cheerleading, gymnastics, calisthenics and dance often require joints to be put through extreme ranges of motion in quick movements including the splits, high leaps and kicks. If athletes lack the strength to control these movements, they can increase their risk of injuries or joint pain, even at younger ages. Here’s how you can strike the perfect balance!
Why Strength and Flexibility Must Work Together
When our muscles are stretched into positions requiring increased flexibility, a lack of strength can leave athletes vulnerable to strains, sprains, or even dislocations. This is due to the muscle fibres being pulled apart, decreasing the strength of their contractions compared to when they would be in a more optimal length-tension position in smaller ranges of motion. Conversely, when strength outweighs flexibility, movement can be restricted, limiting optimal performance. To achieve peak athletic performance and remain injury-free, it’s essential to develop strength through your full range of motion.
Exercises to Build Strength Through Extreme Ranges
Here are some exercises I’ve incorporated into my training which I recommend for athletes who regularly perform tricks requiring greater flexibility:
1. Single Leg Body Hinge - Hamstring Eccentrics
How to Do It: Stand on your working leg with your opposite leg stretched behind you. With a soft knee bend, hinge forward from the hips as you raise your back leg. Aim to reach towards the floor feeling a stretch in the hamstring as you control the movement through your range of motion. Control your movement back to the starting position.
Why It Works: This builds strength in elongated positions, essential for high kicks and splits.
2. Front Foot Elevated Hip Flexor Split Squats
How to Do It: In a lunge position with your front foot elevated onto a block or step, lower your back knee to the floor until you feel a stretch in the front of that hip of the back leg. In a slow and controlled manner, push into the floor to return to the starting position. You can add more resistance with hand-held weights to further strengthen the iliopsoas (hip flexor) muscle.
Why It Works: Strengthens the hip flexors while maintaining flexibility for deep splits and kicks to avoid injuries such as snapping hip syndrome.
3. Cat-Cow to Thoracic Extension
How to Do It: Beginning in a four-point kneeling position with hands directly under shoulders and knees under hips, transition from a rounded-back (cat) position to an arched-back (cow) position. Aim to push through your hands to extend further by pushing your tailbone out. Hold for four seconds then return to a neutral spine. Repeat as many times as necessary.
Why It Works: Enhances spinal mobility in a controlled manner without overloading compressive forces which can lead to back pains, particularly with sports involving repetitive back bending.
Takeaway Tips for Athletes and Parents
Aim to incorporate strength components into regular flexibility training.
Prioritise stability and control rather than how far you can stretch.
Consult a physiotherapist for more personalised advice if you experience discomfort.
Balancing flexibility and strength is key to excelling in performance sports such as cheerleading, gymnastics, and dance while staying injury-free. If you’d like to learn more or explore a tailored training program, book an appointment today. Let’s achieve your goals together!
