Scorpion is a flexible cheerleading ability, which requires you to stand on one leg while pulling the other leg back and up, holding it with both hands. You can do this move on the floor or while you are performing a trick. This move is an amazing and difficult skill and is not recommended for beginners. If you take the time to practice and have mastered the other flexibility skills, then you will be able to do the Scorpion by following the easy steps below. Also make sure you eat soft foods to make you more flexible.
Step
Step 1. Stretch well
Before you try the Scorpion move or other cheerleading skills, stretch out to prevent injury or muscle tears. You should focus on stretching your legs, back, and arms, as these are the parts of your body that will be most useful when you're doing a scorpion. Here are some stretches you can try:
- Stretch your legs. Stretch both legs by doing side splits and regular splits. Focus on stretching your standing leg as you do the splits, trying to reach forward to touch those toes, which are in front of your body.
- Do the scorpion movement on the table. Find a table that is at your hips. Turn your back on the table and place the leg you will be pulling into the scorpion position straight on the table behind you, in a split position. Bend the knee on this leg and pull your leg up as if you were doing a real scorpion move.
- Stretch your back. Do a bridge or back bend to stretch your back muscles. Then, stand up and lean forward to touch your toes so you can stretch different parts of your back.
- Stretch both arms. Stretch your wrist by pushing one hand away from your body while pulling your fingers back with the other hand.
- Stretch your shoulders and neck. Stretch your shoulders by rotating them back and forth, and stretch your neck by turning your head clockwise and counterclockwise.
Step 2. Stand straight
Keep your arms by your sides and look straight ahead. Bend the knee of the leg you will be using as the back leg. Usually, your standing leg will be the dominant leg, so the foot behind your body is your non-dominant foot. Make sure you are standing on a comfortable, not too hard surface.
- If you're doing a scorpion for the first time, you should try it with the help of a spotter, preferably your teammate or coach.
- You can also start by placing your hand on the same half of your body as the side of your main leg, in a higher position to maintain balance. If your main standing leg is your right foot, then grasp the surface with your right hand.
Step 3. Grasp the outside of your back leg with your hand on the same side of your body
If your back foot is your left foot, hold it with your left foot. You can do this by twisting your arms and hands out and back so that the backs of your hands are facing your thighs.
- Your palms should be facing the insides of your feet.
- Your back should be slightly bent back, with your chest open.
- Your standing leg should be firmly locked so you don't wobble.
- Your free hand should be at the side of your hip to maintain balance.
Step 4. Begin pushing up with your back foot
Push hard. Do not use your hands to pull this leg. Hands are only to guide the direction of the feet and keep them in the correct position. Your leg muscles should push your foot into a higher position.
- Keep your thumbs under the soles of the feet pointing up. Start pushing your feet up and let your hands follow them.
- Your hand will move upward by at least 30 cm.
Step 5. Point your elbows out to the sides of your body as your feet move up
Once your feet are at ear level, point your elbows out so that your elbows point forward in front of your head.
Step 6. Push your legs even higher
Keep your standing leg as firm as possible or you will lose your balance. Push your legs up as high as you can while holding them firmly with your arms.
- Make sure you push your feet up, not back. Pushing the foot up will make it easier for the other hand to grip the leg. If you push your feet back too far, you'll have a hard time reaching them with your hands.
- Begin to raise the other hand to get ready to grab your back leg.
Step 7. Grasp your back leg with the other hand
Reach back as far back as possible with this hand and hold the raised leg behind you.
- If you have trouble reaching your feet, you can start by holding the wrists on the hands that are holding your feet.
- Alternatively, you can reach your other hand in front of your face to grab your back leg, then pull it over your head so that it is in the same position as your other hand.
Step 8. Try even higher
If you feel comfortable doing the scorpion, you can push your back leg even harder to get into the high scorpion position.
- Do not bend your head forward or backward. Keep your gaze straight ahead.
- Once you feel more comfortable with the scorpion movement, you can tilt your head, neck, and back slightly back, so that your face is slightly toward the ceiling, or under your hands and feet, looking at your heels or soles. your feet.
Step 9. Keep practicing
Once you've mastered this position, pay attention to all aspects of your pose, such as where your hands are free, and whether your toes are pointed.
- You can also learn more about your poses by practicing them in front of a mirror, or having your trainer or friends record your practice.
- You can also improve the appearance of the pose by asking your coach or teammates for advice.
Step 10. Stretch after you're done. Once you've finished Scorpion pose or the exercise, stretch your back in the opposite direction
- Lie on the floor with your chest facing up. Use an exercise ball and roll slightly back and forth on your back.
- Stand up and bend down to touch your toes.
Tips
- Also make sure you lock the foot that you use to stand when doing the scorpion. If you don't lock it, your pose will look ugly. You can also make it a habit, so if you're doing a trick, you could accidentally bend your leg and fall.
- Stand near a solid object if you are still practicing your balance
- If there is a full-length mirror near you, watch yourself as you stretch. This will help you to improve your movement and motivate you to improve it.
- Do a lot of back bends first, then splits. Both of these movements help the legs and back when doing the scorpion.
- Try both legs. Maybe one of your feet is more balanced or flexible.
- You can take a strap and tie it around your ankle and try to pull it off.
- Lie on your stomach with your back to the ceiling. Ask a friend or coach, parent, etc. to pull one or both of your feet up and toward your head. Gradually bring your feet closer to your head. The ideal position is (don't try to do it the first, second, or third time) when your feet are next to your head on the floor.
- Ask a spotter for help at first. As you do this, have him place one hand under the thigh of the leg you are pulling up and the other under your lower abdomen. The spotter should press these two areas hard and help you balance.
- Try to keep your back leg straight, not outward.
- If you're still cheerleading a lot, then stretching might just be easier. However, if you're having a hard time stretching because you haven't cheered in a long time, or have no previous cheerleading experience, stretch as much as you can, but don't overdo it.
- You can't do a scorpion unless your back and legs are flexible enough and you've practiced the correct technique.
- Stand in the doorway and do splits and push ups.
- Straighten your standing leg.
- Ask someone for help when you practice scorpion the first few times.
- Remember to always warm up before stretching.
- Keep your hips straight, or you could have spinal problems.
- The back-bend - if you know what that means, as our poster fails to explain - will help you with scorpion.
- Do lots of splits. Also stretch your back frequently. Backbends, kickovers, and trying to bring your hands closer to your feet while you're in bridge pose will help stretch your back.
- Make sure you don't overexert yourself. This can cause injury or make your body very sick.
- Remember to always stretch before you try the scorpion or you could injure your muscles.
Warning
- If you're doing the scorpion alone, hold on to a surface with your hand on the same side as your back leg until you get used to it, or you'll fall.
- If you are trying to do a scorpion for the first time, do it with a spotter and don't do it on a hard surface.
