Cheer Practice, Anytime: Your Motion, Jump & Conditioning Hub

Your bag’s packed, your bow is tighter than your hurdler stretch, and somewhere between school and practice you’re supposed to remember which arm goes where in the new motion drill.

This page is your practice partner between practices. Everything you need to keep your motions clean, your jumps sky high, and your body ready is right here, in order, so you always know what’s next.

Bookmark it. Come back daily. Let’s get to work.

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Table of Contents

Learn It Once

• Learn the Motion Drill
• Learn the Jump Counts

Every Day

• Daily Stretching
• The Motion Drill
• Jump Practice
• Flyer Practice

Every Other Day

• Ab Exercises
• Back Stretches
• Leg Exercises
• Flyer Stretches
• Reminders

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Start Here (Learn It Once)

These two are your foundation. Watch them as many times as you need this week to get comfortable. Once the motion and the counts feel natural, you’re done, no need to rewatch unless you want a refresher.

1. Motion Drill + Motions Explanation

Two things to lock in while you watch:

• Thumb goes on the outside of your fist.
• The backs of your hands make a straight line with your arms. No “broken wrists.”

Watch-once video. Athletes return to this only if they need a refresher.

2. New Jump Counts

Learn the new arms and counts for this season’s jumps here.

Notes:

• Hit each count like a motion from the motion drill.
• DO NOT go up on your toes or bounce before your jump – this is a waste of energy. Start flat footed, bend your knees, and jump.
• HEAD DOWN when you land. Land in a squat.

Watch-once video. Athletes return to this only if they need a refresher.

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Every Day

Once you’ve got the motion drill and the jump counts down, this is your daily lineup. Same order, every day, no thinking required.

Daily Stretch

Equipment Needed:

• Something to elevate your toes and heels: a mat, book, towel, or even a shoe
• A light weight or a water bottle for the wrist exercises

Motion Drill (Daily Follow-Along)

Same cues as your Motion Explanation video: thumb outside the fist, no broken wrists. Follow along daily to keep it sharp.

Jumps

No video for this one, just get it done. 10 of each:

• 10 toe touches
• 10 front hurdlers (each leg)
• 10 pike jumps
• 10 double toe touches (Hit on 4 and 6. Stand on 1)
• 10 triple toe touches (Hit on 4, 6, and 8. Stand on 3)

Flyers: Body Positions

Standing on a chair, on each leg, 10 of each position:

• Lib
• Stretch
• Arabesque
• Scale
• Scorpion

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Every Other Day

Rotate these in every other day to build strength without burning out.

Ab Exercises

A note from your coach: this video isn’t on the master list yet, once it’s recorded and uploaded, drop the link in below and this section is ready to go.

Back Stretches

Equipment Needed: Block, foam roller, or yoga wheel, and/or weights.

Leg Exercises

Equipment Needed: A chair and Wall

Optional Equipment: ankle weights or a mini band

Flyer Stretches

Written for flyers, but honestly, every athlete on this team will benefit from these.

Equipment Needed: A strap/belt/towel and a partner

Reminders

This isn’t a complete work out. These are cheer specific exercises and stretches to help make you a better, stronger cheerleader. Here are a few things you need to add to your weekly routine. If you need suggestions or workouts please message me on WhatsApp.

• Cardio: run, walk, cycle, swim, etc
• Back exercises: the videos above will create a muscle imbalance in the middle of the body. Do Superman’s/locust exercises for better muscular balance
• Arm work outs: Work on shoulder presses, lateral arm raises, front arm raises, biceps curls, tricep exercises (press downs, skull crushers, overhead extensions, tricep push ups)
• Leg work outs: Do lunges, squats, dead lifts, Romanian dead lifts, single leg squats, pistol squats, dragon squats, cleans, clean and press, and snatches (the last 3 are crucial for basing)

Here are a few other videos to help with over all posture. You can do these daily if you’d like.

• The Marlysa for lower and middle trapezius strength. This works some of the typically most under compensated muscles in the body.
• Door cactus to stretch the pectorals muscles
• Wall clock to help open the front of the body. You could do these the same day (before) the back stretches.