HCS Cheerleading Conditioning Routine
This sheet serves as a guide to help prepare you for the upcoming season. By adopting these practices, your body will
respond positively to the start of the season, rather than being so sore you can barely move. Try to create a routine.
You don’t HAVE to do this every day, but it would be a good idea, not only for yourself but also for the team. I have
big plans and goals this season, ladies, and am looking forward to helping you attain them and bringing home those
1st place trophies! Be honest with yourself, don’t beat yourself up if you miss a few days, DO YOUR BEST, you know
that’s my motto. Give 100% and I promise you will see an improved cheerleader from last year  No one is perfect,
it’s impossible, but you can be better, but that choice is up to you!
To begin your workout, start with some deep stretching.
Stretching (hold each stretch for a count of 30, really get into your stretches and push yourself (but not to the point
that it’s painful) to increase your flexibility):
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Sitting on the floor:
o Legs together straight out in front and lean forward and pull toes toward body: Stretches calves,
upper back of the legs, glutes and lower back.
o Straddle legs and lean to one side, point toes, arm overhead. Switch and do the same on the
opposite side. Switch and stretch arms to center, placing them on the floor and reaching as far as
you can while remaining comfortable. Stretches inside thighs, lower back, and front of lower legs.
o Lay on your back, bend knees into chest (hug them to your chest). Stretches all the back muscles.
o Lay on your back, bend one knee into chest them open leg out to the side with knee bent. Switch
and do the same to the opposite leg. (Hip Flexor)
o Diamond stretch aka butterfly (soles of the feet together). Stretches inside thighs and back.
o Beauty Queen Stretch: Bend one knee and cross over other leg that is extended straight out on the
floor. Rotate trunk to opposite side , i.e. if right leg is crossed over left leg, rotate your trunk to
right). Switch and do the same to the opposite leg. Stretches waistline and back.
o Clasp hands together in front of body and push forward. Stretches arms and shoulders. Repeat
with arms overhead, then lean to one side and switch to other side. Repeat with arms clasp behind
back. Stretches chest.
o One had grabs the other and pulls hand back, then push hand down. Reverse hands. Stretches
wrists
Standing
o Lift leg back and grab foot. Switch and do the same to the opposite leg. Stretches quads.
o Tilt head toward shoulder. Switch and tilt to the opposite side. Stretches neck.
o Lunge out to the side. Switch and do the opposite leg. Stretches hamstrings and quads.
WORKOUTS:
Legs:
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Squats – 3 sets of 15 reps each
Lunges – 3 sets of 12 each (per leg)
Wall sits – 45 to 60 seconds (or longer!) at least 2x’s
Abdominal:
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Crunches – 3 sets of 20
Side crunches – 3 sets of 20 (each side)
o Lay on one side, legs pulled up toward chest. Turn upper body so you shoulders are flat on floor.
You will crunch up toward your hip. Roll over and do other side.
V sit-up – 3 sets of 20
o Lay on back hand stretch out above head and legs straight and together. As you sit up, raise your
legs in a “v” or “toe-touch” position and push hand through the gap, on your way back down,
control it! DO NOT let your feet slam to the floor, it defeats the purpose
Pike sit up – 3 sets of 20
o Same concept as V sit-up except as you raise your legs, they remain together, not split apart.
Planks (regular and each side) – 2 sets for 45-60 seconds (or longer!)
Leg lifts – 3 sets for 45 – 60 seconds (or longer!)
o
Lay on ground, arms to side (NOT UNDER YOUR BUTT!) and legs together. Lift legs
approximately 6 inches off the ground and hold.
Arms/Shoulders/Back:
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Pushups- 3 sets of 10 – 15 reps
o You can alter this and do the “girl” push up by placing your knees on the ground. Really focus on
bringing your upper body all the way to the ground until you chest just barely touches the floor then
press back up.
If you have dumbbells, you can do a shoulder press. I recommend 5 lbs (or whatever feels comfortable) for 3
sets at 10-12 reps.
o Start with dumbbells in hands, arms up so your hands are next to your ears, elbows bent at 90
degrees. Press hands up so your arms are straight, bring arms back to starting position.
Cardio:
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Cardio is recommended for any sport. In cheerleading, although our routines are only 2.5 minutes, you are
using a lot of cardiovascular strength to get through the dance, stunting, cheer, transitions and tumbling.
That makes it feel like you’re moving non-stop for 20+ minutes!
Running at your own pace for 20-30 minutes a day is a good way to help build cardiovascular strength.
o If you have to start with walking, that is fine. Move at a pace that is comfortable for you, but most
importantly, MOVE! 
Jumps:
You should be doing your jumps EVERYDAY to ensure improvement and consistency. Going through each jump 3-5
times is enough to help stay on track. Always remember the following:
1.
2.
3.
4.
5.
POINT YOUR TOES AT ALL TIMES
Flat wrists, NOT bent
Light landings (on the ball of your feet, then bring your heels down) You should not make much noise when
you land.
Arm control – tight motions and snap down on the landing
Jump Prep – will remain as we used last year: clasp in front of chest, push up above head, rocking up on
toes, then bring straight down and out for the jump.
Please practice and work on improving the following jumps:
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Hurdler
**practice both legs, pay special attention to the placement of
your back leg, as well as keeping your head and eyes UP, not looking at the ground! If you have a weak side,
add in a couple extra jumps on that side to help bring it up to equal standards with your other leg.
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Herkie
**We WILL be using this advanced arm position this season, please
work on clean arms and making sure your back leg is flat, as if you were sitting on the ground, which is
DIFFERENT than that position of your back leg in the Hurdler jump. Work BOTH legs as you do with the
hurdler!
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Double Nine
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Toe Touch
**They key to this jump is pointed toes and
ensuring your arms come straight out. DO NOT bring hands to feet, bring feet to hands. This will help bring
your jumps higher off the ground.
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Pike
**Arms in “touchdown” position, head UP, not down to your knees.
Again, bring feet to hands, not hands to feet!
Around the World – Starts as a pike jump and rotates out to a toe touch
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In addition to practicing these jumps individually, work on combos of 2, 3 or 4 jumps. We will be using multiple jump
sequences again this year. Try to practice a few different combinations so you are prepared for the season.
Remember, only the FIRST jump gets a prep, every jump after that goes straight into the next jump from the previous
jumps landing.
STRETCH EVERY DAY! This will help your muscles recover and will help improve your movements and jumps. I am
looking forward to our first pre-season practice, still waiting on date confirmations from Mr. Lowin. I will release
them as soon as I am told.
Any questions contact me! No questions is a bad question!
hcscheercoach12@gmail.com or my cell (call or text) 607-438-0634
Good luck and train hard ladies! ~Coach