Want to be a better stunter or tumbler? Learn how to do a proper plank

Screen shot of the 2019 NCA Collegiate Cheerleading Champions Navarro via YouTube

In 2020, Netflix released Cheer! which spotlighted the Navarro Cheerleader’s journey back to the competition mat. Their routine wow’d us all in 2019 and started to highlight what all of us cheerleaders know: being an athlete and cheerleader is no joke. It takes guts, committment and hard work both on the mat and off.

Watch the whole Navarro 2019 NCA/NDA Championship routine here

Getting strong enough to perform tumbling skills, basket tosses and pyramids doesn’t just happen overnight. Cheerleaders need to put the work in to build strength and stamina to perform to their optimal level. They have to stick challenging pyramids even when it may not seem solid and this needs a firm level of body awareness along with the strength and stability to do the skill.

Screen shot of the 2021 National Collegiat Cheerleading Champions TVCC via YouTube

Watch the whole TVCC 2021 NCA/NDA Championship routine here

When I was coaching, I frequently had to cue my teams for better form while exercising. Learning how to do an exercise correctly helps build better control and stability. A plank is one exercise that I see that needs to frequently be cued for better form. Sometimes it seems that doing a plank is boring and the cheerleaders were bored. Their planks would look like this

Hips in the air, neck up is a common mistake

Sometimes they needed more postural awareness and strength and their planks would look like

A sagging low back and neck extension can lead to back and neck pain

A good, solid plank can be held for 30 seconds on elbows while maintaining neutral postural alignment: chin slightly tucked, back of the neck long, ribs down, pelvis/hips level, all while breathing normally.

Keep your eyes between your hands and your back straight

When this is too hard to do correctly, start with a quadruped plank. This is on your hands and knees with the same postural cues above. To train stability and give feedback into positioning, try using a ball on your back and don’t let it fall off. As you can hold the plank longer, you could move your hands or legs and maintain that posture, and then progress onto the elbow.

Quadruped plank. Knees off floor only 1–2 inches

Building a strong core takes time, consistent effort, and full attention to detail regarding posture and breathing. Work a regressed version until you can get stronger. As you learn to build your body awareness on the ground, you’ll see quick and better changes in your cheer skills and overall body strength.

Learn to get strong. Remember, when in doubt, breathe it out.

Let’s Go!