Although the saying is certainly true that the cheer season can often be compared to a circle – NO beginning & NO end – there are actually times where even the most dedicated of athletes is forced to take a break from coming into the gym.

Perhaps it is that time period of the year that the gym is closed in between the end of one season and the beginning of the next.

Or maybe it is a break during the Holidays or it could be a wide variety of other possibilities.

There are some times when the gym just happens to be closed and while the gym may not be physically open, it is still important for athletes to keep up with staying in condition, etc. while not actually able to be in the gym in person.

Cheerleading requires strength, flexibility, balance, and endurance and in circumstances when the gym may be closed for a period of time or times when you are simply away from the gym and could use some type of a structured workout, you can practice cheer-related exercises at home to keep up with and improve your skills.

Here are some simple exercises:

1. Stretching for Flexibility

Splits Practice: Sit on the floor and slide into a split as far as you can. Hold for 20-30 seconds. Do this for both legs.

Toe Touch Stretch: Sit on the floor with legs in a “V” shape. Reach for your toes with both hands, holding the stretch for 20-30 seconds.

Backbends: Lie on your back, place your hands near your head, and push up into a bridge position. Hold for a few seconds to improve flexibility in your back.

2. Strength Training

Squats: Stand with feet shoulder-width apart. Lower your body as if sitting in a chair, then stand back up. Do 15-20 reps to strengthen your legs.

Push-Ups: Do push-ups to build upper body strength. Aim for 10-15 reps. If needed, modify by doing them on your knees.

Plank Holds: Get into a push-up position and hold it for 20-30 seconds. This helps strengthen your core, which is essential for stunts.

3. Jumps and Plyometrics

Toe Touch Jumps: Start with your feet together. Jump and bring your legs into a “V” while reaching for your toes. Land softly. Repeat 10 times.

High Knees: Run in place while lifting your knees as high as possible. Do this for 30 seconds to improve your jump height.

Tuck Jumps: Jump straight up, bringing your knees to your chest. Do 10-15 reps.

4. Balance and Body Control

Heel Stretch Practice: Stand on one leg and lift the other leg straight up, holding it with your hand. Practice on both sides.

Liberty Pose: Stand on one leg, pulling the other leg to your knee in a “flamingo” position. Hold for 10-15 seconds, then switch sides.

Balance Drills: Stand on one foot and try holding different poses like scales or arabesques. This improves your stability for stunts.

5. Cardio

Jump Rope: Jumping rope for 1-2 minutes helps with endurance and builds leg strength.

Cheer Routines: Practice your routine or motions to keep your heart rate up while improving timing and precision.

Additional tips:

Warm up before exercising and cool down after.

Wear comfortable clothes and work on a non-slip surface.

Stay consistent. Practicing a few times a week – even during times when the gym is open – will make a big difference over time.

With these exercises, you’ll be stronger, more flexible, and ready to go the next time you head into the gym itself!