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Sports training

Strength and landing workout for cheerleaders: legs, shoulders, trunk, wrists and landings

In the one strength training study in cheerleaders, elite college bases and spotters following a supervised 16-week programme raised their front squat by 14%, power clean by 18% and shoulder press by 18%, without their body weight changing. This session uses that programme's lifts and doses and adds the landing, wrist and shoulder work cheer asks for. It's meant for flyers as well as bases, though the study didn't include flyers. No strength programme has been tested on cheer injuries, but strength training cuts injuries in other sports. You need a barbell and rack or dumbbells, a bench, a pull-up bar, a light band, an ab wheel and a step.

50 minIntermediate21 movesA barbell · A bench or box · A dumbbell · Pull-up bar · A band · An anchor point · An ab wheel · A step · A wallCalves · Hip flexors · Forearms · Shoulders · Quads · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Skipping2 min
    Beginner · Calves, Hip flexors, Quads · 3D demoLight and springyEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding
  2. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoCircles, then palm turnsEasier: Wrist circlesHarder: Wrist flexor stretch
  3. Quadruped wrist rocks10 rocks in each hand position
    Beginner · Forearms, Shoulders · 3D demoFingers forwards, sideways, then backEasier: Wrist flexor stretch
  4. Shoulder CARs (controlled articular rotations)3 slow circles each arm
    Beginner · Shoulders, Back · 3D demoBig and slowEasier: Arm circlesHarder: Sleeper stretch

Landings, while you're fresh

Rest 60 s between sets

  1. Snapdown to athletic landing2 × 5, holding each landing 2 s
    Beginner · Quads, Glutes, Hamstrings · 3D demoKnees over the toes, chest upHarder: Box drop landing
  2. Single-leg hop and stick2 × 5 each leg
    Intermediate · Quads, Glutes, Calves · 3D demoHold each landing for 2 secondsEasier: Standing broad jump with stuck landingHarder: Alternate-leg bounding
  3. Tuck jump2 × 4
    Intermediate · Quads, Glutes, Calves · 3D demoKnees up, land softlyEasier: Jump squatHarder: Box-to-box depth jump

Power

Rest 2 min between sets

  1. Hang power clean5 × 3, building to 5 × 5 at a weight you could lift 5 to 7 times
    Advanced · Glutes, Quads, Hamstrings · 3D demoOnly once a coach has taught you the lift; otherwise 3 × 5 jump squatsEasier: Smith machine hang power cleanHarder: Power clean

Legs

Rest 90 to 150 s between sets

  1. Barbell front squat3 × 5, building over the weeks towards 3 × 3
    Advanced · Quads, Glutes, Hamstrings · 3D demoElbows high; stop 1 to 2 reps short of failure. Or goblet squats, 3 × 10Easier: Bodyweight squatHarder: Overhead squat
  2. Rear-foot-elevated split squat (Bulgarian split squat)3 × 10 each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoFront knee over the middle toesEasier: Reverse lungeHarder: Split squat jump
  3. Single-leg glute bridge3 × 10 each leg
    Intermediate · Glutes, Hamstrings, Abs · 3D demoSqueeze at the topEasier: Glute bridgeHarder: Barbell hip thrust
  4. Back extension on a 45-degree bench3 × 15
    Intermediate · Back, Glutes, Hamstrings · 3D demoHinge from the hips; don't over-archEasier: Ball back extensionHarder: Horizontal back extension (hyperextension, Roman chair)

Upper body

Rest 90 s between sets

  1. Standing overhead press4 × 5 to 8
    Intermediate · Shoulders, Triceps, Back · 3D demoRibs down, press straight overhead, as you would to hold a flyerEasier: Anti-gravity pressHarder: Push press
  2. Scapular pull-up4 × 10, each set followed by a row
    Intermediate · Back, Shoulders, Forearms · 3D demoShoulder blades down, arms straightEasier: Assisted pull-up (machine)Harder: Pull-up
  3. Chest-supported dumbbell row4 × 10
    Beginner · Back, Biceps, Shoulders · 3D demoElbows back to your ribsHarder: Supported single-arm dumbbell row
  4. Standing band external rotation2 × 12 to 15 each arm
    Beginner · Shoulders, Back · 3D demoElbow at your sideEasier: Stick-assisted external rotation (lying)Harder: Side-lying external rotation

Wrists, trunk and ankles

  1. Wrist curls12
    Beginner · Forearms · 3D demoLight and slowEasier: Wrist-extensor eccentricsHarder: Plate pinch
  2. Reverse wrist curl12
    Beginner · Forearms · 3D demoLight and slowEasier: Wrist-extensor eccentricsHarder: Plate pinch
  3. Ab wheel rollout from the knees3 × 10
    Advanced · Abs, Shoulders, Back · 3D demoRibs down; roll only as far as you can keep your back flatEasier: Suspension trainer falloutHarder: Standing ab wheel rollout
  4. Side plank2 × 30 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoHips highEasier: Knee side plankHarder: Side plank with leg lift
  5. Single-leg calf raise from a step2 × 12 each leg
    Intermediate · Calves · 3D demoSlow on the way downEasier: Slow calf raiseHarder: Single-leg pogo hops

Tips

  • Off-season: 2 or 3 sessions a week, as in the study (3 a week, then 2). In season: 1 or 2, early in the week, with no heavy legs or maximal jumps in the 48 hours before a competition (our suggestion).
  • Learn the power clean and front squat with a coach first; our technique guides for both help. Under-16s: bodyweight or light loads with a coach watching.
  • Strength is for every role. The study's athletes got stronger without their body weight changing, and nobody needs to lose or gain weight to cheer.
  • Wrist pain that lasts until the next day, or back pain that's worse arching backwards, needs checking: see our gymnast's wrist and spondylolisthesis guides.
  • Before competitions, cut the volume but keep a few heavy, fast reps, as the study's last 3 weeks did.

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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Questions people ask

How long does the strength and landing workout for cheerleaders: legs, shoulders, trunk, wrists and landings take?

About 50 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 barbell, A bench or box, A dumbbell, Pull-up bar, A band, An anchor point, An ab wheel, A step, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 19 of its 21 moves have an easier option listed beside them; use them freely.

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.