Balance training helps cheerleaders to improve and develop the stability they need to in order execute perfect stunts. When you are standing on one foot or when you are lifted into the air, you will be more perfect for the extra balance exercises.

Reduced Risk of Injury

In every performance balance training always helps to reduce the risk of injury, and when doing your practice make sure you practice some tumbling which will help you not to be the one bringing the pyramid down.

Enhanced Body Awareness and Coordination

Balance training enhances body awareness for cheerleading. In order to enhance your body awareness you have to  practice some meditation or body scan which will be able to fine-tune your movements and execute your routines with greater accuracy.


Single-Leg Stance

Practice standing on one foot with your other foot raised off the ground. Hold this position for 30 seconds, then switch feet. To make it more challenging try standing on an unstable surface, like a foam pad.

Plank with Leg Lift

Get into a plank position and lift your knees up, then slowly lift one leg off the ground, to engage your glutes and also keep your core engaged then lift high as u can. Hold for a few seconds, then lower your leg and repeat on the other side. This exercise strengthens your core while challenging your balance.

Bosu Ball Squats

  • place the flat side of the Bosu ball on the floor.
  • Slowly squat down, keeping your chest up and core engaged.
  • Then bend your knees slowly as you push your hip back.
  • Return to the starting position and repeat.
  • This exercise helps develop stability and balance in your lower body.

Balance Beam Walks

If you want to challenge your balance, try walking on a balance beam. You can place small objects on the beam so as to keep your balance. Walk along the beam, placing one foot in front of the other. Try walking forwards, backwards, and even sideways to challenge your balance.


Circuit Training

Incorporate balance exercises into a circuit training workout. Perform each exercise for a set amount of time, then move on to the next exercise with minimal rest in between. This will help build endurance and overall fitness.

HIIT Workouts

High-Intensity Interval Training workouts are perfect for cheerleaders, because it will burn a lot of fats during your workout and increase your strength exercises in short. Balance exercises in your HIIT workouts for a well-rounded fitness routine.


Plyometric exercise can help improve explosive power ,speed, strength and balance, like jumping and kicking. You can add these into your cheerleader fitness routine to boost your performance on the field.

Cheerleaders should incorporate balance training into their fitness routine 2-3 times per week. This will help build stability and coordination, leading to improved performance on the field.

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