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Cheerleading is a sport and as with most sports, each athlete should maintain a conditioning program. Doing conditioning will contribute to the safety of your squad. It will help your squad build the muscle and endurance that they will need for the various parts of cheerleading.


You should always begin with a warm up  and  stretching. The warm up should be about 5 minutes and  can consist of things such as jump rope, jumping jacks, jog,  or maybe even a dance party. Stretching should be about 10 mins .

Now for the conditioning exercises. Below are great exercises to get in shape for cheerleading. The number of reps you want to do per exercise may depend on which age group of girls you are coaching.


30 second – 1 minute plank

Side plank (30 seconds- 1 minute each side)

Calf raises

Push ups


Leg raises

Russian twists

Scissor kicks

Sit ups/crunches


Jump points

V up straddles

Tricep dips

Jump kicks


Here is a link that will show you how to do some of these exercises. https://www.youtube.com/watch?v=uy-GW4sIkzc