A scorpion is a cheerleading flexibility skill in which you stand on one foot while pulling the other foot back and upward with both hands.It takes a lot of practice to master this skill, but you can do it if you work hard.Stretching improves your flexibility and balance.If you get the hang of it, you can show off your scorpion move either alone on the ground or during a cheerleading stunt.As a flyer, you can perform the scorpion by balancing in the air, as your teammates hold you up.
Step 1: You can warm up with a 10-minute aerobic routine.
Aerobic exercise should be completed before starting your stretching routine.This will help to strengthen your muscles.You can complete any exercises that you like.Try a jog, skipping, lunges, or side jumps.If you want, you can do all of them.You need to exercise for at least 10 minutes.This is a warm-up to loosen your muscles and prevent injury.You don't need to be exhausted.
Step 2: 10 minutes a day is enough to stretch your arms, shoulders, and chest.
It is important to stretch your upper body on a daily basis.To loosen up your shoulder joints, start with wide arm circles.You can stretch your upper body by completing a series of stretches.A part of the scorpion move involves bending your arms back so you can reach your foot.Hold each stretch for at least 25 seconds.The following are some popular arm stretches.Pull it with your arm and stretch it for 10 seconds.You can repeat this motion with your other arm.To stretch triceps, reach your arm over your head towards your back.Pull your elbow with your other arm to get a nice stretch.Keep your arms straight while you bring them behind your back with your palms together.To do a good chest stretch, slowly raise them up as much as you can.
Step 3: You can increase flexibility in your legs by practicing various splits.
It requires you to completely lift your leg in order to prepare for a scorpion.Bring one leg in front of you and the other behind you to complete a front split.A straddle split is done by standing in an upright position and pushing your feet outward until your bottom touches the ground.Make sure your knees are facing the ceiling.Side reaches during the straddle split can be done by bending your torso and touching your arms to your toes.If you are a beginner, it can be difficult to perform a split.If you push yourself too hard, you risk injury to your groin muscles.
Step 4: If you want to practice arching your back, do backbend holds.
The scorpion move helps you to arch your back by doing backbend.Stand up straight with your legs shoulder-length apart.As you push your thighs forward, raise your arms above your head.Lock your arms in place and plant them on the ground.If you want your head to be completely upside down, you need to arch your back so that you can see between your arms.Hold this pose for at least 10 seconds.If you want to add some variation to your back bends, you can do a straight leg bridge and move your legs as close to you as possible.
Step 5: Lift your leg up while standing straight.
Look straight ahead if you start with your arms at your sides.Take the knee of your back leg and bend it.If you are right-handed, your right leg will hold you up and your left will lift you.It's important that you're standing on a surface that isn't hard.A hard floor can hurt your feet.If you're doing a scorpion for the first time, you should try it with a spotter, which should be either one of your teammates or your coach.
Step 6: You can grab the outer side of your foot with the hand.
If you have a left leg, grab it with your left hand.You can do this by twisting your hand and arm, and then behind you, so that the back of the hand is facing your thigh.Make sure the inside of your foot is facing the palm.Your standing leg should be locked and you should have a slight flex in your back.Keep your hand on your hip for better balance.You can hold on to the wall for a short time.
Step 7: You have to push your back foot towards the ceiling.
Don't pull your leg up with your hand.Try to use your leg strength to push it up.Keeping your leg in position is the only thing you can do with your hand.
Step 8: As you turn your elbow outward, push your leg higher with your arm
While firmly gripping your arm, push your leg as high as you can go.Turn your elbow outward so that it points in front of your head when your foot is high.If you don't keep your leg locked, you will buckle.Push your leg up.It's easier to grab it with your other hand if you push your leg up.It will be hard to reach it with your other hand if you push your leg back too much.
Step 9: Use your other hand to grab your back leg.
Lift your other hand to grab your back leg as you push your leg higher.To grab the raised leg behind you, reach as far back as you can with your other hand.If you're having trouble reaching the leg, you can start by grabbing the wrist of the hand that's holding your foot and working your way back to your leg.
Step 10: You can use a stunt strap to improve flexibility.
A stunt strap can be used to assist with cheerleading moves.If you are having trouble mastering the scorpion, use a stunt strap.Wrap the loop around your foot and apply the steps to bring your leg back up.Hold the other end of the strap with both hands and bring them up over your head.
Step 11: You need experienced cheerleaders to help you with this stunt.
You need at least 3 other people to help you perform a scorpion as a flyer.Two of your helpers, called 'bases', will stand on either side of you to lift you up and hold your leg, while the third person stands behind you.Make sure you trust your spotter.If you fall, they will catch you.It is important that you are safe.Before attempting this move in the air, you and your helpers should know how to do cheerleading lifts and stunts.
Step 12: To get ready for the lift, have your two bases hold your foot.
Lift up your dominant leg and it will bend at the knee.This is your standing leg.The bases hold your foot in one hand and your ankle in the other.Stand behind your spotter and hold your waist for support.Place your hands on your shoulders.
Step 13: Pull yourself in the air with your knees and arms by sinking down.
It is your job as a flyer to push yourself up.Carefully push yourself up after you sink at your knees.You can push yourself up from your shoulders with your arms.While you are in the air, your bases will grab your foot and push their arms up to move you up.
Step 14: Keep your body tight by locking your legs.
Lock your legs so they are straight while you are being pushed up.They should not be bent over.The upper body should be straight and tight.You risk falling over if you bend forward or back.Your helpers should hold the bottom of your feet and ankle in order to help you keep balance during the stunt.
Step 15: The scorpion move requires that you bring your leg back.
You can perform your stunt once you are stable in the air.If you want to do the scorpion, you need to keep your leg locked and bring your free leg back.