Sports training
Cheerleading warm-up: wrists, shoulders, spine, hips and landings before stunting
USA Cheer's rules say a warm-up should come before every cheer activity, but no cheer warm-up has been tested on injuries. This one follows our warm-up guide and our gymnastics warm-up, because cheer asks the same of wrists, shoulders, backs and ankles, and adds landing practice of the kind that cuts knee injuries in other sports. Finish by building stunts from the ground up, with trained spotters and a suitable surface. You need a light band and a mat.
Raise
- Skipping2 × 20 mBeginner · Calves, Hip flexors, Quads · 3D demoEasy and springyEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding
- Jumping jack60 sBeginner · Calves, Shoulders, Quads · 3D demoLightEasier: Step jack (low-impact jumping jack)Harder: Mountain climbers
Wrists
- Beginner · Forearms · 3D demoCircles and palm turnsEasier: Wrist circlesHarder: Wrist flexor stretch
- Quadruped wrist rocks10 rocks in each hand positionBeginner · Forearms, Shoulders · 3D demoEase into the stretch; stop for sharp wrist painEasier: Wrist flexor stretch
Shoulders
- Shoulder CARs (controlled articular rotations)3 slow circles each armBeginner · Shoulders, Back · 3D demoBig circlesEasier: Arm circlesHarder: Sleeper stretch
- Intermediate · Shoulders, Back · 3D demoShoulders downEasier: Prone Y-T-W raisesHarder: Tuck back lever
- Beginner · Shoulders, Chest, Abs · 3D demoPush tall at the topEasier: Dumbbell shoulder-blade punchHarder: Push-up
Spine and trunk
- Cat-cow6 slow roundsBeginner · Back, Abs · 3D demoMove the whole spineHarder: Half lord of the fishes (Ardha Matsyendrasana)
- Hollow body hold2 × 15 sIntermediate · Abs, Hip flexors · 3D demoBack flat on the floorEasier: Dead bugHarder: Dragon flag
- Locust pose (Salabhasana)2 × 15 sBeginner · Back, Glutes, Hamstrings · 3D demoA gentle archEasier: Seated upper-back lift (sit tall, shoulders back)Harder: One-legged bow (half locust)
Hips
- Front-to-back leg swings8 swings each legBeginner · Hamstrings, Hip flexors · 3D demoLet the swing growHarder: Contract-relax hamstring stretch (PNF)
- Side-to-side leg swings8 each legBeginner · Adductors, Hip abductors · 3D demoEasy range firstHarder: Lizard pose (Utthan Pristhasana)
- Half-kneeling hip flexor stretch2 × 15 to 30 s each sideBeginner · Quads, Glutes · 3D demoThen keep movingHarder: Couch stretch
- Seated straddle stretch2 × 15 to 30 sBeginner · Adductors, Hamstrings, Back · 3D demoNever pushed; stay below any pinchHarder: Contract-relax hamstring stretch (PNF)
Landings and jumps
- Single-leg hop and stick3 each legIntermediate · Quads, Glutes, Calves · 3D demoHold each landing 2 s, knee over the middle toesEasier: Standing broad jump with stuck landingHarder: Alternate-leg bounding
- Tuck jump2 × 3Intermediate · Quads, Glutes, Calves · 3D demoSoft landings before full heightEasier: Jump squatHarder: Box-to-box depth jump
Flyer balance
- Single-leg stand2 × 20 s each legBeginner · Hip abductors, Calves, Glutes · 3D demoIn a liberty position, body tightEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
Tips
- Then stunt in order: ground level, then prep level, then extensions, with every required spotter in place and the coach present. Basket tosses, flips and the highest pyramids only on mats, grass or rubberised track.
- Never stunt or tumble on concrete, asphalt, or wet or uneven surfaces.
- Coming back from an injury or a concussion? Restart stunting at chest level with an extra spotter, as USA Cheer's return phases do.
- Anyone who might have a concussion stops at once: if in doubt, sit them out.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
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How long does the cheerleading warm-up: wrists, shoulders, spine, hips and landings before stunting take?
About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: A band, A wall. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 12 of its 19 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.