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The Difference Between Stability and Strength
Stability and strength are often used interchangeably (even I use both terms sometimes for the purpose of understanding), but there is an important difference between the two.
Stability = The ability to resist unwanted movement (ex: carrying a heavy bag in one hand and not letting it bend you to the side/pull you down).
Strength = The ability of the muscle(s) to apply maximal force against a resistance in a single contraction (ex: doing a sit up)
Muscles of the Core
Before we go over why core stability is so important for cheerleaders, let’s talk about the core itself! Although most think of the core as primarily your abs, there are actually a ton of other muscles involved. They all work together and act as a support system for your spine.
If you look at the photos below, you’ll see there are multiple layers of muscles (superficial = closest to the skin, deep = deeper layers that we can’t see from the outside).
When doing core exercises, you should target a variety of muscles. If you only ever focus on abs, your overall core may still remain weak since you’re not giving the muscles on your sides and back any attention.
Why Cheerleaders Need to Focus on Core Stability
Although cheerleaders need both core strength and stability, most skills require a stable core to be performed properly.
When stunting, flyers should be able to remain still in the air and hold their position no matter what the bases are doing – this requires a stable core. Similarly, bases must remain solid so their flyers have a nice platform to stand on.
The same concept can be applied to tumbling and jumps – you want to maintain specific body positions (ex: neutral, hollow or arch) throughout a skill/pass while still allowing movement from your arms and legs.
Other benefits of a stable core include:
- Support for your spine
- Prevention & reduction of back pain
- Posture correction
- Prevention of compensatory movements
- Improved ability to lift heavy objects, like people 😉
Core Stability Exercises
As mentioned earlier, stability is the ability to resist unwanted movement, so all of the following exercises will involve holding a position against the resistance of gravity, your bodyweight or an external weight.
Examples:
- Hollow hold
- Superman hold
- Hollow rockers
- Superman rockers
- Front, rear and side planks/supports
- Suitcase carry
- Stability ball dead bug
- Pallof press
- Handstand hold
- Barbell squat
Core Strength Exercises
On the other hand, strength exercises involve applying maximal force against a resistance in one single contraction. They include multiple repetitions against the resistance of your choice (i.e. gravity/bodyweight, resistance bands, etc.).
Examples:
- Leg raises
- V-snaps
- Sit ups
- Oblique crunches
- Back extensions
- Woodchoppers
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