Needle is a posture in cheerleading activities used by flyers / tops when they perform. needle is like the arabesque derrière movement in ballet. The flyer will kick up and keep the stretched leg straight behind the body, while standing straight on the other leg. The most common way to do this posture is to kick back quickly. You need time to master the flexibility, balance, and strength to do this posture. Balance is key, as the flyer does the needle while balancing on one leg, which is held by both hands at the base of the head.
Step
Part 1 of 5: Stretching
Step 1. Know the limits of your body's natural flexibility
Everyone's body has stiff and limp areas.
Regularly stretching from an early age can help keep you from getting stiff. Remember, you become less flexible as you get older, so start small
Step 2. Learn the names of the muscles
Do you know where the gluteus maximus is? Possible! What about the iliopsoas or semitendinosus? These muscles are important for doing the needle movement!
- You should really stretch your back, torso, and calf muscles. Learning the names and how these muscles work in the body can help make stretching for the needle position easier.
- The stiffer muscles are usually located around the back and trunk. These areas need extra stretch.
Step 3. Identify muscle problems
Muscles have long-lasting memories. If he is injured, the muscles may be more tense than the other muscles. Treat with extra care and stretch for a bit later to avoid injury.
Muscles can tear. If torn, the muscle reduces motor skills, in addition to creating scar tissue. Be careful
Step 4. Warm up the muscles before stretching
Do jumping jacks, brisk walking, or jogging to warm up.
Do not stretch with cold muscles. Training the needle with muscles that are not yet hot can damage your posture and body shape, resulting in injury
Step 5. Develop a stretching routine
Routine is important so that the body can prepare itself to expend energy and twist in needle movements.
- Stretching serves to prepare the body for needle posture. In addition, stretching stimulates muscle memory. Believe it or not, this way the muscles can remember their job!
- Remember, stretching itself is not a form of warm-up.
- Start with large muscle groups. Shoulders, torso, buttocks, thighs, and back.
Step 6. Breathe consciously and regularly
Breathing is the key to optimal body and mind performance.
- When you do a routine, you are expending energy, so breathing properly is a must.
- Over time, resistance and muscle tension will decrease. Keep breathing!
Step 7. Complete the split on both legs
You need time to do it on the floor, especially when you are working both legs! However, this movement is important for needlework, so don't rush it.
- Most people are more flexible on one leg. However, make sure you stretch both equally.
- Your more flexible foot may work as a support leg. If so, you should stretch both legs equally.
- Straighten and bend the sole of your front leg as you do the splits.
- Keep the knee of the back leg turning toward the floor, not twisting it to the side of the body.
Step 8. Lie down with your hands above your head as you do the splits
Once you're in the proper position on the floor, stretch your chest, shoulders, and back muscles. To do this, reach back and hold the back leg with both hands.
Breathe calmly and regularly in this process
Step 9. Perform further splits on both legs
Once you get used to doing the splits on the floor, do it harder.
- Place your front ankle and heel a few inches from a gym mat, rolled yoga mat, yoga block, or even a rolled up towel, and lower yourself into a split position.
- Gradually increase the height of the mattress, block, or towel until you get the flexibility you want and are no longer uncomfortable.
Step 10. Lie down with your hands above your head in this position
This movement produces a needle posture that you will do when standing, only here you are helped by the floor.
- Examine your body and see how it feels as you slowly move into this position, and make sure you are patient if your muscles stiffen.
- Continue leaning back until you can do this without feeling uncomfortable. Remember, this is the posture you must master to be able to do needle.
Step 11. Do the splits while standing on the door frame
The posture is the same as when you were on the floor, but this time you have to balance your body while standing up straight.
- Use the door frame as support for the upper body and legs.
- Depending on the position of your standing leg, you can increase or decrease the stretch and extension.
Step 12. Lean against your upper leg and door frame
Do this while placing your hands above your head in a split position.
Again, go slow, as you use different muscles when you stand up than when you sit on the floor
Step 13. Perform harder splits while standing on the doorframe
Do it while holding the upper leg with both hands behind the body.
- This posture is the most needle-like when standing, so take time to get balance and feel comfortable.
- Be patient!
Part 2 of 5: Kicking to Do a Needle
Step 1. Stand perfectly straight, with shoulders and hips aligned, facing forward
This is the correct posture for kicking into the needle and will minimize injury.
- Don't transform a scorpion into a needle as the way to get into the needle position.
- While it may be easier to stretch, shifting from a scorpion to a needle position will twist and disrupt your posture and balance, putting you at greater risk of injury.
- This method also takes more time and changes the body's balance point. This method is not good when you are in the air!
Step 2. Balance your weight on the supporting leg, and contract your core muscles
Balance the shoulders and hips so you get a sturdy elegant posture when doing needles.
Step 3. Kick off with the other foot, in a palm and toes pointed as soon as the foot leaves the floor
Kick the floor with a firm kick, then move your feet behind your head.
This move may be difficult at first. If so, try holding your feet in front of your body at a forty-five-degree angle and letting gravity help you gain enough momentum to kick your legs higher and higher
Step 4. Catch the straight leg with both hands
Once you've done that, point your feet and toes back, then smile!
Luckily, you have two hands to catch these wild legs, so at the first touch, hold on tight, expand your chest and relax your shoulders, and put on a smile
Step 5. Balance yourself, breathe, and strengthen your position
If you need more than a millisecond to hold the needle, balance yourself, breathe, and relax.
Part 3 of 5: Maintaining and Balancing the Needle (on Ground and Air)
Step 1. Breathe deeply while doing the needle
Deep breathing helps you stay calm and centered in this difficult posture, enabling you to function optimally during the movement.
Step 2. Focus on a point in the distance, which is on a wall slightly higher than your eyes
These are really serious tips from the world of ballet, which are called "spotting". This method keeps your core active and your center of gravity refocused, whether you're spinning or in the air.
"Spotting" prevents loss of balance and helps to center posture
Step 3. Stand on various surfaces and repeat the needle
Remember, you will remain in the needle position in unpredictable circumstances: you may have to move sideways or down while turning.
Step 4. Put on a different shoe and repeat the needle
Wearing different shoes, including shoes other than cheerleading shoes, will change the placement of the toes, sole and heel pads, so that they mimic the movement of the feet when held in both hands.
You better practice so that you can overcome all circumstances
Part 4 of 5: Sharpening the Needle Movement
Step 1. Look at yourself in the mirror or record it on video
Or, do both at the same time and have a friend record your technique.
Look at the tape together to find out what was good, what was still bad, and improve your appearance so that the needle looks strong, elegant, and perfect
Step 2. Stretch to make movement easier
Depending on your body, this posture will continue to challenge you, so don't stop improving yourself as you stretch.
Step 3. Adjust posture, approach, and execution to perfect the needle
Practice, practice, practice, and repeat as many steps as needed.
Part 5 of 5: Finishing the needle
Step 1. Point your toes and smile
This is the end point of your awesome needle position, and it regulates the body's energy to leave that position and descend.
Step 2. Release the legs
You don't have to overdo it.
Remember, tension and gravity are there to help you, so try to finish the needle in the most elegant way possible
Step 3. Release
Stand straight, lower your arms to your sides, and stretch and straighten your legs as you descend.
Step 4. Bring your feet together and stand straight
Remember the gymnasts who jumped and had trouble landing? Make your appearance better by leaving the needle position in a controlled and confident manner. Put your feet together and stand tall with a smile!
Tips
- Warm up and stretch in sequence as you practice this posture.
- Wear the right clothes to stretch.
- Don't skip stretching or any other preparatory steps you think are important for needlework.
- Do not rush. Once you get to needle, you have to maintain and perfect it. You need a lot of practice and stretching!!
Warning
- Muscles and spine can be injured if you do this posture without proper preparation. Remember, needles involve a combination of vigorous body stretching, vigorous movement, and, ultimately, holding in the air on one leg.
- Cheerleading is a competitive sport, but don't push yourself too fast. Take the time to develop perfect positioning and flexibility beforehand to prevent long-term injury to the body.
- Once you've moved from the floor to the needle position, make sure you're supported and have your mat ready when you fall.
