Article in English: As with any form of exercise, it's wise to warm up your body before cheerleading with light cardio exercise and stretching. Elevating your heart rate before beginning your routine ensures that your heart can gradually ease into its high "workout" rate. Additionally, stretching out your muscles is thought to help improve your flexibility during your performance and to protect against injuries from over-flexing (though in recent years this has been the subject of some debate. Warm up for your herkie by doing a few stretches (focused mainly on your lower body and core, the muscles you'll be relying on the most), followed by some jumping jacks or jogging to get your heart pumping. One stretch that's particularly useful for cheerleaders attempting the herkie is the aptly-named "herkie stretch". In this stretch, the cheerleader mimics the mid-air position of the herkie on the ground. Note that this stretch requires you to do the splits, so if you're not flexible enough to do so, you may need to gradually build your flexibility with a stretching routine. To perform a herkie stretch, follow the steps below:  Sit on the floor with your back straight and your head up. Shift your stronger and more flexible leg straight out in front of you. Simultaneously shift your other leg so that it is bent out to the side. Gently reach for the toes of your outstretched leg. Hold this position for 30 seconds, feeling a mild stretch as you do so. Switch legs. When you do your herkie, you'll be stretching your stronger, more flexible leg out in front of you, but practicing the stretch for the other leg can improve your overall flexibility and make your muscles feel "evenly" stretched. When you're ready to perform your herkie, get into a a proper, erect starting posture. Stand upright with your feet about shoulder-width apart and your back straight, keeping your chin up and your shoulders back in a relaxed, pulled-back position. Don't forget to smile! Cheerleading isn't all about your athletic ability - it's also about your ability to...

Summary in Indonesian:
Lakukan pemanasan. Berdirilah tegak. Mulailah menghitung dalam delapan ketuk. Tepukkan kedua tangan pada hitungan "1". Gerakkan kedua lengan Anda untuk membentuk huruf V yang tinggi pada hitungan ke "3". Ayunkan kedua lengan ke bawah dan tekuk lutut pada hitungan ke 5. Pada hitungan ke "6", meloncatlah sambil berpose! Mendaratlah kembali dengan menekuk kedua lutut pada hitungan ke "7". Gabungkan semuanya!