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This training video by the Raiders Cheerleaders does a good job showing and explaining dismounts to twists and many other stunts. Great video demonstrating how to do a bow and arrow.  You want to do the warm up stretches first before attempting this. Follow along with Gabi Butler as she shares her cheer stretching exercises that will increase your flexibility and enable you to perfect your scorpion, needle and bow and arrow and other cheerleading moves.
Cheerleading strength exercises are so important to improve your jumps and kicks and build flexibility.
It is important to stretch and improve your flexibility before you actually do any cheerleading moves. This clip shows how to do a standing back handspring, which alot of cheer  squads require for middle school and high school tryouts. Back handsprings are fun to learn but to do them correctly you must first develop flexibility and practice your handstands to eliminate the possibility of injury.

This cheerleader demonstrates how to do a standing back tuck with step by step instruction. She covers stretches, splits and other tips on how to master it and a couple of different ways teams do it. She covers all kinds of stretches that she personally uses herself and includes some partner stretches too. This video covers several variations of crunches and other exercises to improve and strengthen all your abs and core muscles.
This video shows detailed hand and body positions from the toss to the cradle position and landing.
You utilize many different muscles in cheerleading so you need to run through different stretching movements first. Once you master the back handspring you can use it as a basic building block for more advanced tumbling.

She already knows how to do one and is teaching outside on the grass but you want to be sure you are learning in a gym with a spring floor or tumbling mat. Some of the details are shown in slow motion to get a better idea of how the basket toss is suppose to look. That sensation of falling is scary until you learn that is the moment to jump backward.  Know the feeling? The stretching improves the elasticity of your muscles and ligaments so vital to your flexibility.

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