How to Achieve the Scorpion in Cheerleading: A Comprehensive Guide

The scorpion is one of the most impressive stunts in cheerleading, requiring excellent flexibility, balance, and strength. Whether you are a beginner or an advanced cheerleader looking to enhance your skills, this guide will provide you with a roadmap to achieve the scorpion. Let's dive in!

Part 1: Increasing Your Flexibility

Stretch Every Day

Regular stretching is the foundation of any flexibility training program. Spend 10 to 20 minutes each day stretching your back legs and arms. Start with gentle stretches and gradually progress to more advanced movements. Consistency is key!

Backbend

A backbend is an excellent warm-up exercise that prepares your muscles for the extreme arch required in the scorpion.

Stand with your legs shoulder-width apart. Raise your arms above your head with your hands flat and parallel to the ceiling. Slowly bend backward, pushing your thighs forward as you reach toward the ground. Plant your hands when you reach the ground, keeping your feet firmly in place. Make sure to keep your arms locked as you approach the ground.

Bow Stretch

This exercise targets the back and core muscles, enhancing the necessary arch for the scorpion.

Stand on your belly with your knees bent. Reach back to grab your toes, hold for 30 seconds, and release.

Master Splits

Performing splits will help you increase your flexibility and build the necessary strength.

For a side split, spread your legs slightly more than shoulder-width apart, and lower yourself to the ground. For a front split, put one leg out in front and the other behind you, lowering them to the floor with pointed toes. To challenge yourself further, bend the back knee and point the foot toward you in the front split position.

Plank Exercises

Planks strengthen your core and improve your balance.

Start in a prone position, with your hands under your shoulders and your toes touching the floor. Raise your body, resting on your hands and feet, maintaining a straight line from head to heels.

Hold the plank for at least 30 seconds.

Yoga Classes

Yoga improves flexibility, balance, and core strength. Look for classes in your area or use videos online to start practicing.

Part 2: Improving Your Balance

Balance Beam

Walking on a balance beam enhances your balance and stability.

Try to walk the entire length of a beam (under 6 seconds) without holding your hands up for support.

One-Legged Balance

Work on balancing on one foot for a minute at a time, using support if needed, and then switch to the other foot.

Wobble Board

Stand on a wobble board with your feet shoulder-width apart, tighten your abs, and rock your body. Aim to balance for one minute or longer.

Yoga and Tai Chi

Enroll in yoga or a tai chi class to improve your flexibility, balance, and strength.

Ballet

A ballet class will help you improve your balance and increase your flexibility. Find online tutorials or sign up for in-person classes.

Part 3: Warming Up Before a Scorpion

Neck Rolls

Roll your neck from side to side to avoid stiffness during the scorpion.

Shoulder Stretch

Stretch your shoulders and upper chest to reach your foot.

Stand straight and bend at the waist to touch your toes, holding the stretch for 30 seconds.

Start by sitting with your legs spread wide in front of you. Lower your torso to touch your toes on both sides.

Sit with your knees bent and the bottoms of your feet touching. Gently press down on your knees to stretch your hips. Reach your arms out in front to touch the ground.

Wall Bridge and Back Muscle Stretches

Stand a few feet from a wall, place your hands behind your head, and walk yourself down to the ground. Rock your back muscles back and forth.

Lie on your tummy, hold your torso up with your arms, and tip your head back. This stretches your chest, abdominal, and back muscles.

Part 4: Trying the Scorpion

Steps to Achieve the Scorpion

Stand with your legs slightly apart, facing forward. Lean over to the left and grip the outside of your left foot with your left hand. Bend your knee backward to reach your foot. Push your left leg up behind you, using your leg muscles to stretch it as high as possible. Turn your left elbow outward and point it forward in front of your head. Reach around and grab your left foot with your right hand so both hands are holding your foot with your elbows above your head. Push your leg higher, reaching for the scorpion position. Use a sports band to assist you if you can't reach your toes yet.