Why Strength Training Is Essential for Cheerleaders

Strength training is one of the most important — and most overlooked — aspects of cheerleading preparation. Many cheerleaders focus exclusively on flexibility, tumbling, and stunting skills while neglecting the strength that makes all those skills possible. Without adequate strength, cheerleaders struggle with stunting stability, tumbling power, and injury prevention. Whether you are a base who needs to lift and hold a flyer, a flyer who needs core control in the air, or a backspot who needs arm and shoulder endurance, targeted strength training will transform your cheerleading performance.

Strength Requirements by Position

Each cheerleading position has specific strength needs:

• Bases: Leg strength for squats and lunges, arm and shoulder strength for pressing and holding stunts overhead, grip strength for catching flyers safely, and core stability for maintaining solid stance positions.
• Flyers: Core strength for maintaining tight body positions in the air, leg strength for single-leg holds and kicks, and upper back and shoulder strength for holding positions like heel stretches and scorpions.
• Backspots: Shoulder and arm strength for supporting flyers at the ankle and catching at the waist, wrist and grip strength for secure holds, and back strength for maintaining an upright, stable position.
• Tumblers: Explosive leg power for round-offs and back handsprings, core strength for tight body positions during flips, and arm and shoulder strength for pushing off the floor.

Upper Body Exercises

Build the arm, shoulder, and back strength needed for stunting:

• Push-ups: 3 sets of 15-20. Modify on knees if needed, progress to standard, then decline push-ups.
• Overhead press: 3 sets of 10-12 with dumbbells. This directly translates to pressing a flyer overhead.
• Rows: 3 sets of 12 with dumbbells or resistance bands. Rows build the back strength needed for catching and holding flyers.
• Plank shoulder taps: 3 sets of 20 (10 each side). This builds core stability while moving the arms — exactly what bases and backspots do during stunting.
• Tricep dips: 3 sets of 12-15. Strong triceps help with pushing movements in stunting and tumbling.

Lower Body Exercises

Leg strength powers stunting, tumbling, and jumps:

• Squats: 3 sets of 15. The foundation exercise for bases — directly translates to stunt stance position.
• Lunges: 3 sets of 12 each leg. Builds unilateral leg strength essential for all cheerleading positions.
• Calf raises: 3 sets of 20. Strong calves improve jump height and ankle stability.
• Glute bridges: 3 sets of 15. Strong glutes power your jumps and tumbling and provide hip stability for stunting.
• Box jumps: 3 sets of 10. Develops the explosive power needed for tumbling and jumps.

Core Strength

A strong core is the foundation of every cheerleading skill:

• Hollow body holds: 3 sets of 30 seconds. This is the core position used in tumbling and stunting — learn it, love it.
• V-ups: 3 sets of 15. Builds the explosive core strength needed for tucks and straddle jumps.
• Russian twists: 3 sets of 20 (10 each side). Develops rotational core strength needed for twisting skills.
• Plank variations: Front planks, side planks, and plank reaches — 3 sets of 30-60 seconds each.

Creating a Training Schedule

Integrate strength training into your weekly routine:

• In-season: 2-3 strength sessions per week, 30-45 minutes each. Focus on maintenance and injury prevention.
• Off-season: 3-4 strength sessions per week, 45-60 minutes each. Focus on building strength and power for the upcoming season.
• Always allow recovery: Never strength train the same muscle group on consecutive days. Muscles grow during rest.

Conclusion

Strength training is not optional for cheerleaders — it is essential for performance, safety, and longevity in the sport. Start with 2-3 sessions per week and progressively increase intensity. For more training advice, check out our guides on home conditioning workouts, flexibility training, and reducing post-practice soreness.