Cheer shoulder stands are usually done by just standing as you would on the ground, but on someone’s shoulders.
Don’t do this!
There’s a specific technique for shoulder stands to make them safe and incredibly stable. I learned this technique from a gymnastics coach & circus artist who was taught by a world’s silver medalist in acrobatic gymnastics (who competed 4-person-high shoulder stands by the way). They also performed with Cirque du Soleil for a decade – so they know a thing or two!
As a flyer, to feel more stable, easier to hold and to be able to straighten your knees fully, you need to do the following:
- ️Stand with your heels together so your feet are in a V shape
- ️The arch of your foot should be right on your base’s shoulder/trapezius muscles
- ️Drop your heels down so they’re lower than the level of your toes – your weight should not be in the ball of your foot or spread evenly throughout your foot. It might feel scary at first to put your weight in your heels but trust me, it makes it wayyy easier and safer, as long as the base does their job too.
- ️Squeeze your bum, stand tall and force your knees straight
️Whenever the shoulder stand wobbles/moves, your instinct will likely be to put more pressure in your toes to feel “balanced.” Don’t let this happen! The easiest way to keep it balanced is to keep your heels dropped (bases have a certain technique to make it stable). You can practice this position while standing on the edge of a step (of course, do not do it on the top step of a staircase!)
Do not do this technique if your base is not aware of their own specific technique. It only works when flyer & base are doing it together.
Here’s the technique for bases:
- ️Shoulders relaxed
- ️Elbows pointing slightly outward (think same angle that arms are pointing at in a high V)
- ️Chest open/sticking out a bit (back will arch slightly)
- ️Head neutral/facing forward
- ️Back of head should always be in contact with flyer’s shins (head is not between the feet)
- ️Hands should be grabbing flyer’s calves while pulling down hard to make it secure
- ️Balance flyer by shifting weight in your feet – don’t change your shoulder position to balance them
HOW TO PRACTICE WITH MINIMAL RISK INVOLVED
- Have the base sit in straddle, but position their upper body the same way they would as if they were doing the shoulder stand standing up. Base’s arms should be up, palms facing the ceiling.
- Flyer stands behind base, grabs bases hands & places 1 foot on base’s shoulder to get the positioning right.
- Flyer steps up onto base & positions their other foot correctly (see previous post for the flyer technique!). Once in position, base can transfer their hands to flyer’s calves & flyer can stand up fully, maintaining their foot position & standing with their weight in their heels.
- To come down, base can tap flyer’s calf a couple times & place their hands out (same as they did when flyer was climbing on). Flyer can grab base’s hands then hop off the front or step down from behind.
Allow bases & flyers to get comfortable using this technique. Let bases fly & flyers base so they can understand what’s required of both positions (it’ll help them understand their own position better).
Once the seated shoulder stand is mastered, progress to standing shoulder stands.
Then, once comfortable & stable enough while standing, bases can add in more movement (ex: walking forwards/backwards, squatting, small jumps, going from sitting to standing & reverse, etc.). The flyer’s goal is to never move, stay tight, stand tall & keep heels together + dropped down.
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