Technique, strength and teamwork

By regular physical exercise you can improve your strength, balance and body control to better endure the physical demands of the sport, as well as develop your technique and be able to continue in the sport for a long time. 

Cheerleading

BEST WITHOUT INJURIES

Training regularly is essential for improving and enjoying your sport over time. When you're injured, it prevents you from consistent training. Did you know that a previous injury increases the risk of a new one? That's why injury prevention is crucial to help you enjoy and perform in your sport. This program is designed to help you stay injury-free, so you can keep progressing and enjoy your sport for many years to come.

LOAD MANAGEMENT

Injuries are complex and can be influenced by many factors, such as training volume, physical condition, recovery, and overall load – to name a few. Although it is not easy to influence all of these factors, load management is an important aspect that can help reduce the risk of injuries. By properly balancing training load, you can decrease the risk of injuries. Together with coaches and parents, you can ensure an adapted load that allows for development while giving the body enough time to recover. You can read more about load management under "Nice to Know" on the homepage.

DON’T FORGET THE WARM-UP!

By doing a proper warm-up at the beginning of your practice, your body and mind will be much better prepared for what’s to come. The muscles and joints will better endure the physical aspect of your training and your mind will be focused on using the right technique, reducing the risk of injuries. So remember to always make time for a good warm-up – and please include these exercises as part of it! 

SAFETY FIRST

Always put safety first at every practice. Evaluate elements like what training facility you have, type of surface, practice wear and shoes. Spotters should always be present when trying out new skills for the first time and the athlete should be both physically and mentally ready to perform the skill in a safe way. The key element to a safe and positive experience in the sport of cheer is to master the basics. Proper progression is essential to prevent injuries and to boost the feeling of achievement, both at practice and in competition – and of course to fulfill the goal of a “HIT Zero” (hitting the entire routine with zero mistakes).

Stay healthy
Cheerleading

Exercises

Level 1 Level 2 Level 3

  • Level 1

    10 exercises get pdf

    The program consists of 3 levels of progression. When you master these exercises, you can move on to the next level.

  • Level 2

    10 exercises get pdf

    The program consists of 3 levels of progression. When you master the exercises on the 1st and 2nd level, you can move on to the 3rd level.

  • Level 3

    10 exercises get pdf

    The program consists of 3 levels of progression. When you master the program on all 3 levels, it is important to continue doing them regularly to maintain their effect.

Level 1 Level 2 Level 3

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