Some college cheer tryouts include an actual fitness test, and every tryout is a long, physical day. But there’s no single national standard. Each program sets its own skills and fitness expectations, and most don’t publish pass marks. This self-check uses what real programs have published, so you can test yourself against the tryout you’re […]
How to Base in Cheerleading: Technique, Timing and Safety for Bases
Bases do the lifting, holding and catching in every stunt. A good base makes a stunt look easy and makes the flyer feel safe. This guide covers what a base does in the gym: stance, where the power comes from, timing, holding the stunt, catching, and the safety rules that apply to you. For strength […]
How to Improve Cheerleading Jump Height: Technique and Drills
Jumps are scored in competition and watched closely at tryouts. Height matters, but so do flexibility, technique, landings and timing with your team. This guide covers what judges look at, how to build jump power safely, technique for the main cheer jumps, and a conditioning drill published by Varsity that you can use with your […]
How to Get Your Splits: Best Stretches for Cheerleaders
Splits show up all over cheer: in toe touches and hurdlers, in heel stretches and arabesques, and in tumbling. This guide is about one goal: getting your front and middle splits flat, safely. For the basics of when and how to stretch, start with our guide to stretching effectively. The Splits Cheerleaders Use Front splits […]
Balance Training for Cheerleaders: Why It Matters and How to Do It
Flyers balance on one foot above their teammates, bases hold steady under a moving weight, and everyone lands jumps and tumbling. Balance is part of almost every cheer skill, and it can be trained. This guide explains how balance works, what research says about balance training, and how to build it safely for flyers and […]
Strength Training for Cheerleaders: A Safe, Position-Specific Guide
Bases press and hold a flyer overhead. Flyers lock their bodies tight in the air. Tumblers push off the floor and land from height. All of it takes strength. USA Cheer’s safety guidelines say every cheer squad should adopt a comprehensive conditioning and strength-building program. This guide covers why strength matters, what young athletes should […]
How to Stretch for Cheer: Dynamic vs. Static, Hold Times and a Routine
Cheer asks for more flexibility than most sports: toe touches, heel stretches, scorpions, bow and arrows, splits and back walkovers. But when you stretch, how you stretch and how long you hold matter as much as which stretches you do. This guide covers the basics of stretching well. For specific goals, see our guides to […]
Cheer Conditioning Workout at Home (No Gym Needed)
You don’t need a gym or a spring floor to get fitter for cheer. This is a home conditioning workout that needs little or no equipment: a 25-to-30-minute circuit for everyone, add-ons for flyers and for bases and backspots, a cardio finisher and a short flexibility cool-down. For the bigger picture on how to plan […]