The Ultimate Guide to Becoming a Skilled Cheerleading Base

Among the cheerleader roles, the cheerleading base is the foundation that supports and stabilizes the flyers, ensuring the success of every stunt and pyramid. 

As a cheerleading base, you must possess a unique blend of physical strength, endurance, and impeccable technique. 

This guide will delve into the essentials of being a cheerleading base, covering the key aspects of the position, and workouts to enhance strength and stability. Let’s check it out!

How to Be a Good Base in Cheerleading

Being a successful cheerleading base requires a combination of strength, endurance, and technique. The role demands significant physical capability, especially in the legs, upper body, and several workouts are essential for becoming a strong base. 

Here’s a detailed guide on how to build the necessary attributes to excel as a cheerleading base:

1. Building Leg Strength 

Leg strength is fundamental for a cheerleading base, as it is crucial for lifting, holding, and stabilizing the flyer. Strong legs provide the power and endurance needed to execute stunts efficiently. To develop robust leg muscles, incorporate the following exercises into your routine: 

• Walking Lunges

These work your quadriceps, hamstrings, and glutes, improving both strength and stability. Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Push back up and repeat with the other leg, ensuring that you maintain a controlled motion throughout. 

• Squats

A staple for building overall leg strength, squats engage your quads, hamstrings, and glutes. Perform bodyweight squats or add weights for added resistance. Stand with your feet shoulder-width apart, lower your body by bending your knees and hips, and then return to the starting position. 

• Plies Squat

This ballet-inspired exercise focuses on the inner thighs and glutes. Stand with your feet turned out and knees bent, then lower your body while keeping your back straight. Rise back up slowly to build strength in your lower body. 

• Calf Raises

Strong calves are essential for stability. Stand on the edge of a step or elevated surface with your heels hanging off. Raise your heels as high as possible and then lower them back down. This exercise improves the strength and endurance of your calves, which is crucial for holding positions and balancing.

2. Adding Upper Body Strength 

Upper body strength is equally important for a cheerleading base. You need strong arms, shoulders, and chest muscles to lift and support the flyer effectively. Enhance your upper body strength with the following exercises: 

• Pushups

These target the chest, shoulders, and triceps. Perform standard pushups with your hands placed slightly wider than shoulder-width apart, lowering your chest to the ground and then pushing back up. 

• Pull-ups

Building back and arm strength, pull-ups are excellent for increasing your pulling power. Hang from a bar with an overhand grip and pull your body up until your chin is above the bar, then lower yourself slowly. 

• Dips

Dips engage the triceps, shoulders, and chest. Use parallel bars or a sturdy bench to lower your body by bending your elbows, then press back up to the starting position.

3. Increasing Your Cardiovascular Endurance 

Cardiovascular endurance is crucial for maintaining energy levels during practices and performances. A well-rounded cardiovascular routine helps you stay agile and responsive. Here’s how to boost your endurance: 

• Cardio Three or More Days a Week

Engage in activities such as running, cycling, or swimming at least three times a week. This helps improve your overall stamina and cardiovascular health. 

• Participate in Fitness Classes

Join classes like spinning, high-intensity interval training (HIIT), or kickboxing. These classes offer varied workouts that challenge your heart and lungs, enhancing your endurance. 

• Try Pilates

Pilates improve flexibility, balance, and core strength, which complement cardiovascular fitness. They also help with recovery and injury prevention.

4. Practicing Cheerleading Moves with Others 

Practicing cheerleading moves with teammates is essential for developing coordination and teamwork. Regular practice ensures that stunts are performed smoothly and safely. Here’s how to effectively practice with others: 

• Ask Fellow Cheerleaders to Practice with You

Coordinate practice sessions with your teammates to work on stunts and formations. This collaborative approach helps in refining techniques and building trust among team members. 

• Rehearse Lifts

Regularly practice lifting drills with your partner. Focus on synchronizing your movements, maintaining proper grip, and executing the lift with control. 

• Improve Your Catching

Practice catching drills to enhance your reflexes and coordination. Work on timing and precision to ensure that you can safely catch and support the flyer during stunts.

Basing and Gripping Techniques

Effective basing and gripping techniques are fundamental to successful cheerleading stunts. A solid understanding of these techniques ensures safety, stability, and precision during performances. Here’s a detailed look at essential basing and gripping methods:

A. Hands Need to Be Under the Foot

For optimal support, bases should ensure their hands are fully under the flyer’s foot rather than clinging to just the toe or heel. 

A firm grip is achieved by getting as much hand surface underneath the foot as possible, with wrists touching to cover more area. 

B. Wrists Should Be Relaxed

Relaxed wrists are crucial for getting hands properly underneath the foot and providing a stable surface. Tighter wrists often limit hand positioning and flexibility, so consistent wrist stretching and strengthening are essential for maintaining a good grip. 

C. Heel Over Toe for Support

Positioning the flyer’s heel slightly higher than the toe helps in balancing, particularly in one-legged stunts. This alignment aids in preventing the flyer’s weight from shifting backward and improves stability. 

D. Pinch Like a Crab

To enhance grip and stability, position your thumb and pinky finger on opposite sides of the flyer’s foot, mimicking a crab’s pinch. This technique helps in securing the foot and preventing it from turning. 

E. Keep the Ankle Secure

A strong back spot is vital for bracing the flyer’s ankle, which helps in maintaining stability. Wrap your pinky and thumb around the ankle base while angling your index finger up the leg to provide a solid brace and prevent foot rolling.

Start Training Today!

Becoming a skilled cheerleading base requires dedication, strength, and teamwork. With the right training and mindset, you can become a reliable and skilled cheerleading base, contributing to the overall success of your squad.

Looking to take your cheerleading skills to the next level? At Rockstar Academy, our Cheerleading Program is designed to help you master complex cheerleading pyramids, perfect your stunts, and excel in competitions. 

As part of the Sports & Performing Arts Academy, we offer world-class training that provides opportunities to participate in the Elite Championships, RockOlympics and beyond.

We’re also excited to offer a free trial of our Cheerleading Program, so you can experience firsthand the benefits of our expert coaching and state-of-the-art facilities. Don’t miss this opportunity to join our dynamic squad and elevate your cheerleading game, sign up for your free trial today!

FAQ

What is a base in cheerleading? 

A base is a cheerleader who supports and lifts the flyer during stunts. 

What is the main role of a base? 

The main role of a base is to provide stability, strength, and support to ensure the flyer remains secure and balanced during stunts.