If you're starting your cheerleading prep for the upcoming season, you probably already know that it's about way more than just learning a few cheers and a dance. It's an entire lifestyle shift that kicks in weeks—or even months—before you ever step onto the mat for tryouts. Whether you're aiming for a high school squad or trying to level up in all-stars, getting your body and mind ready is the only way to really feel confident when the pressure is on.
Let's be real for a second: cheerleading is incredibly demanding. You need the endurance of a runner, the power of a gymnast, and the stage presence of a performer. It sounds like a lot, right? That's because it is. But if you break your preparation down into manageable chunks, it becomes a lot less overwhelming.
Focusing on Your Fitness Base
Before you even think about throwing a double-full or hitting a perfect heel stretch, you've got to work on your general fitness. Your cheerleading prep should always start with building a solid foundation of strength and cardio. If you're huffing and puffing halfway through a two-minute routine, your motions are going to get sloppy and your jumps will lose their height.
I always suggest starting with some basic HIIT (High-Intensity Interval Training). It mimics the "stop and go" nature of a cheer routine. You go all out for thirty seconds, rest for ten, and repeat. This builds the kind of explosive energy you need for tumbling and stunting. Alongside cardio, don't skip out on core strength. Your core is the "engine room" for everything in cheer. A strong core means more controlled stunts and much higher jumps.
Mastering the Basics of Motion
One thing judges look for immediately is "tightness." You can have the most amazing tumbling in the world, but if your arms are spaghetti during the dance, it's going to hurt your score. Part of your daily routine should involve practicing your basic motions in front of a mirror.
Work on your high-Vs, low-Vs, Ts, and touchdowns. Focus on the "path" your arms take to get there. You want the quickest, most direct route possible. No swinging, no extra "fluff." Just sharp, crisp movements that make a loud snap against your cheer top. It might feel silly to stand in your room hitting motions for twenty minutes, but that muscle memory is exactly what you need when you're nervous and your brain goes blank during tryouts.
Flexibility and Jump Technique
Jumps are a massive part of any cheer evaluation. If you want those pretty, level toe-touches, you have to be consistent with your stretching. It's not something you can cram the night before. I recommend a "warm-up before you stretch" approach. Never stretch cold muscles! Do some jumping jacks or a quick jog first.
When you're working on jumps, remember that height is only half the battle. Your cheerleading prep should focus on your "landings" just as much as the jump itself. Keep your feet together, your chest up, and don't let your knees buckle when you hit the floor. A clean, solid landing can often make a "good" jump look "great" to a judge.
Drills for Higher Jumps
- Leg Lifts: Sit on the floor in a straddle and lift your legs an inch off the ground. It burns, but it works those hip flexors.
- Squat Jumps: Build that explosive power in your quads.
- Ankle Bounces: Great for getting that extra "pop" off the floor.
The Mental Game and Confidence
You can be the most talented athlete on the floor, but if you look miserable or terrified, you're missing the "cheer" part of cheerleading. Mental preparation is probably the most overlooked part of the process. You need to practice your "spirit."
This means facial expressions—and no, I don't just mean a frozen, creepy smile. It's about looking like you're actually having a blast. Practice your "facials" while you do your cardio or while you're practicing your routine. It should become second nature. If you wait until the day of tryouts to try and be "spirited," it's going to look forced.
Also, talk to yourself! I know it sounds weird, but positive self-talk is a game changer. Instead of thinking, "I hope I don't mess up my tuck," tell yourself, "I'm going to land this tuck perfectly." It sounds cheesy, but your brain listens to what you tell it.
Nutrition and Hydration
You wouldn't put cheap gas in a Ferrari, right? So don't fuel your body with junk while you're in the middle of intense cheerleading prep. You need a mix of complex carbs for energy and protein for muscle recovery.
Hydration is even more important. By the time you feel thirsty, you're already dehydrated. Carry a water bottle with you all day. Being well-hydrated helps prevent cramps and keeps your focus sharp. Believe me, you don't want a "brain fog" moment when you're trying to remember a new sideline chant.
What to Wear and How to Look
First impressions matter. When you show up for a clinic or a tryout, you want to look the part. Usually, this means a clean t-shirt or tank top tucked into your cheer shorts (soffies or spandex), hair in a high, slicked-back ponytail, and a bow that's standing up straight.
Avoid jewelry—it's a safety hazard anyway—and make sure your shoes are clean. If you've been practicing outside, take a minute to scrub the grass stains off your cheer shoes. It shows the coaches that you're disciplined and that you care about the details. That kind of professional attitude goes a long way.
Mock Tryouts: The Secret Weapon
If you really want to kill it, find a friend or a family member and have them "judge" you. Give them a scoresheet or just have them watch you perform your routine from start to finish. Having eyes on you changes the vibe entirely. It mimics that "pressure" feeling you'll get in front of the real coaches.
Ask for honest feedback. Are your motions weak? Are you looking at the floor? Are you forgetting to smile? Use this feedback to tweak your performance. If you can record yourself on your phone, even better. Watching yourself back is often the fastest way to realize that your "high-V" is actually a "low-V" or that you're "traveling" during your tumbling pass.
Dealing with Nerves
It's totally normal to have butterflies. In fact, most of the best cheerleaders I know get nervous every single time they perform. The trick isn't to get rid of the nerves, but to use them. That adrenaline can actually help you jump higher and move faster if you channel it correctly.
Before you go on, take some deep "belly breaths." Focus on your "why." Why do you want to be on this team? Because you love the sport, right? Keep that in the front of your mind. If you make a mistake—and it happens to the best of us—don't let it show on your face. Shake it off, keep smiling, and finish strong. Coaches aren't just looking for perfection; they're looking for athletes who can recover and keep going.
Putting It All Together
At the end of the day, your cheerleading prep is a personal journey. Some people need more work on their tumbling, while others need to spend more time on their dance and rhythm. Be honest with yourself about where you're at and put in the work where it counts.
Don't compare your "Chapter 1" to someone else's "Chapter 10." Just focus on being a better cheerleader than you were yesterday. If you put in the hours of conditioning, keep your motions tight, and bring a positive attitude, you're already ahead of the game. You've got this! Now go out there, work hard, and make this your best season yet.