Cheerleading Practice Plan for Beginner Teams

Flexibility, endurance, strength, and balance. These are just some of the key qualities that make a well-rounded cheerleader, and more importantly, a strong and successful team.

This 2.5 hour cheerleading practice plan is perfect to implement into your upcoming season for any beginner cheerleading team. It incorporates a well-balanced blend of stunting, jumping, and tumbling while allowing time for you to modify routine components and provide athletes with tips to improve their technique & performance.

Warm-up (20 mins)

Flexibility

• Straddle leg stretch- Athletes’ legs will be straight with their feet pointed. Their legs will be as wide apart as possible. While keeping the back straight, athletes should reach outwards, leaning their torso toward the ground.
  
  
• Side stretch- Athletes should start by standing with their feet hip-width apart. One arm will reach up & over laterally to their side. There should be a slight bend at the waist, but otherwise their body should remain tall and aligned.
  
  
• Heel stretch (flyers)- Have your bases stretch out your flyers. *Flyers can either grab their ankle or their heels. Flyers will work to keep their shoulders back and chest open. As flexibility improves, flyers can raise their leg higher and closer to their bodies.
  
  
• Backbends (flyers)- Arms should remain straight in the back bend (elbows should avoid flaring to the side). Hips should be pushed up towards the ceiling while feet remain flat on the floor.

Core

• Planks- The athlete’s body should be straight, elbows & knees locked, with shoulders & hips square to the floor.
  
  
• Leg raises- Legs will be raised directly above the hips (while staying as straight as possible). Athletes will lower their legs to the ground & back up in a slow and controlled motion.  
  
  
• Toe touch- Legs will be raised directly above the hips (while staying as straight as possible). Athletes will slowly roll their shoulders off the ground and reach both hands towards the toes. The lower back should remain on the ground.
  
  
• V-up- Arms and legs will slowly lift up at the same time into a V position, with arms reaching forward at the height of the V position. Athletes should aim to hold the V position for 3-5 seconds.
  
  
• Heel taps- Feet should be hip-width apart with shoulders raised slightly off the ground. Heel taps should be completed slowly and controlled. *For more of a challenge, feet will be closer together.

Cardio

• Jumping jacks- Add 1 or 2-pound weights for added resistance. If adding weights, ensure athletes focus on proper form rather than speed.
  
  
• Butt kicks- Have your athletes gradually build up their speed in this drill.
  
  
• High knees- Athletes should focus on lifting their knees as high as possible toward their chest.
  
  
• Lateral shuffles- Mark a start and end line on the floor for athletes to shuffle between. Make the start and end points further in distance as the drill progresses.
  
  
• Mountain climbers- Athletes should maintain a flat back with their hands directly below their shoulders. Hips should remain down as athletes run their knees in and out.

Jumping (15 mins)

Toe touch

• Arms should be in a straight “T” position at the height of the jump.
• Hips should roll backwards so that inner thighs are facing outwards in the jump.
• Legs should be straight and toes should be pointed.
• Athletes should avoid rounding their backs in the jump. A straight back helps with form, control, and height.

Tuck jump

• Arms should be in a high yet wide “V” position.
• Knees should come up to chest while staying glued together.
• Toes should be slightly pointing down.
• Back should be in a neutral/straight position and torso should remain upright.

Pike jump

• Both legs will come up together in a straight position.
• Back will be fully bent towards the legs.
• Arms should shoot out straight in front of the body, aiming to touch the toes straight ahead.

Stunts (45 mins)

Thigh stand

• Bases: Bases should be in a deep lunge throughout the entire stunt. In the height of the tight stand, they should be holding the flyer’s knee (can loop one arm around knee).
  
  
• Flyer: Rather than the flyer standing on the bases’ legs, they should step in the “pockets” of the bases. Flyers should have arms in a high “V” at the height of the stunt.
  
  
• Back spot: They should be holding the flyers waist with two hands for added support & balance.
  
  
• Dismount: Bases will hold the flyer’s hands and armpits to bring the flyer forward onto the ground.

Prep & cradle

• Bases: Bases should have their feet shoulder-width apart with knees slightly bent and a tight core. They will use their legs & arms to push the flyer straight up
  
  
• Back spot: Back spot assists by pushing the flyer up from the waist. * It is important not to push the flyer forward or sideways.
  
  
• Flyer: As the flyer is being pushed up, they must ensure their back is kept straight, keep smooth arm motions, and lock their knees for balance.
  
  
• Dismount: For the cradle dismount, bases will dip with their legs and launch the flyer up to get maximum height. The flyer simultaneously uses their force to propel themselves off the bases’ hands.

Straight ride basket toss

Start

• Bases- Bases should form a square by grabbing each other’s wrists to form a solid base for the flyer to stand on. Bases will bend their knees slightly while keeping their backs straight.
  
  
• Flyers- Flyers will use their shoulder & arm strength to load into the basket. Toes should aim to be in the center of the basket. *Flyers will want to put all their weight in their arms, leaving little weight in their legs.
  
  
• Back spot- Hands should be under the flyer’s hips/waist to prep for the toss.

Toss

• Bases- Using their legs and shoulders for power, bases will explode upwards to toss the flyer into the air. Once the flyer is released, the bases’ arms should remain straight upward to prepare for the catch.
  
  
• Flyers- Flyers will use their shoulders and arms to quickly push themselves off the bases. At the height of the basket, they will create a tight yet hollow body position.
  
  
• Back spot- Back spotters will push off their legs with maximum power to drive the flyer straight upwards.

Catch

• Bases- Bases should remain close together and catch high (with knees slightly bent) to absorb the flyer’s landing.
  
  
• Back spot- They will use the middle of their forearms to catch the flyer under their shoulders.
  
  
• Flyer- During the dismount, the flyer will remain still in a tight hollow body position.

Prep-level lib

• Flyer- Flyers will do a short dip and then quickly stand up in a right liberty position. When standing, the right leg should be extended, shoulders & hips squared, and hands in a “V” formation.
  
  
• Bases- As the flyer stands up, bases will do the same while keeping their arms close to their bodies, placing their elbows under their wrists, and minimizing the distance between them (stepping closer together with the outside leg).
  
  
• Back spot- The back spotter’s job is to ensure the flyer’s hips are in line with their right ankle. To do so, they will push the flyer’s right thigh forward.
  
  
• Dismount- Flyers must keep their arms down by their sides and keep their leg extended while they wait for bases to bring them down. The bases & back spot will slowly dip with their legs to bring the flyer down.

Pyramids (20 mins)

Visualize what the entire pyramid will look like first and then plan by section:

• Where will each athlete be positioned?
• What stunt(s) will take place? Ex. At the height of the pyramid, all flyers will be adjoining arms in a lib position. Each flyer will be at the same level across the pyramid.
• When will each section mount/dismount?

Tumbling (20 mins)

• Round-off back handspring- A round-off with a strong hurdle, tight body position, and fast snap-down will set up your athletes for an effective back handspring. In the back handspring, look for a quick/explosive push-off from the floor, hollow-body position, and a strong snap-down.
  
  
• Standing back handspring- Athletes should start with their feet together, hands by their ears, and knees slightly bent. In the back handspring, they should be in a hollow-body position while travelling backwards.
  
  
• Standing back walkover- The athlete will start by standing in an upright position with their core engaged, feet together, and arms by their ears. The leading leg should start to lift off the ground as soon as the athlete begins to lean back (in a slow/controlled lean). Athletes will land one foot at a time, landing in the same position as they started.

Cool down (20 mins)

• Walking laps- Gradually lowers heart rate and helps steady blood circulation.
  
  
• Butterfly stretch- Soles of feet will be together with knees bent to the sides. Athletes will hold their ankles and lean forward slightly, hinging at their hips.
  
  
• Standing ankle grabs- With knees close together to start, athletes will grab one ankle at a time. To deepen the stretch, encourage athletes to push their hips forward a bit.
  
  
• Overhead triceps- The hand that drops behind the athlete’s head should rest between their shoulder blades throughout the stretch.
  
  
• Cat-cow- When getting into a cat pose, athletes will tuck their chin into their chest and push through their hands, helping to round their upper back. When getting into a cow pose, athletes will drop their belly button to the floor while lifting their chest.
  
  
• Cross-body shoulder- This can be done in a sitting or standing position. The arm that extends across the chest should be at shoulder height. Both shoulders should be relaxed. 
  
  
• Lower back rotational stretch- Shoulders will remain flat on the ground, arms will be out in a T-position, and feet should both be flat on the floor. Athletes will slowly drop both knees to one side while keeping them glued together.
  
  
• Deep squat- Athletes should keep their knees in line with their toes (toes can be slightly pointed out for better mobility), have their chest up, and ensure their heels stay down.