It is no secret that the cheer season can be very long and grueling.
In our particular program, our Full-Year season runs from June to the following May with a VERY short break in between the end of the competition season & placements and the beginning practices of the new season.
All Star cheerleading is exciting, challenging, and full of energy. But when the season ends, it’s important to take care of your body and mind before jumping into the next one. The short time between seasons is just as important as the time during them. It gives athletes a chance to recover, grow, and get ready to perform even better. Here are the five most important things to do in between cheer seasons.
1. Rest and Recover
Your body works really hard during the cheer season. Practices, competitions, and travel can be exhausting. That’s why rest is the first and most important thing to focus on. Give your body time to heal from small injuries, sore muscles, and tiredness. You don’t have to stay in bed all day, but taking a few weeks off from intense training can help a lot. Try gentle activities like walking, swimming, or yoga. Sleep is also super important. Make sure you’re getting 8 to 10 hours each night. Rest helps prevent burnout and keeps your love for cheer strong.
2. Work on Strength and Flexibility
Once your body has had some time to rest, it’s smart to focus on strength and flexibility. These are the foundation of all cheer skills. You can work on building stronger muscles through bodyweight workouts like push-ups, squats, lunges, and planks. This will help with tumbling, stunting, and jumps. Flexibility is also key. Stretch every day to improve splits, bridges, and body positions (for Flyers) like scorpions or heel stretches. A stronger and more flexible body will help you avoid injuries and learn harder skills in the next season.
3. Set New Goals
The off-season is a great time to think about what you want to achieve next. Ask yourself: What went well last season? What could I improve? Maybe you want to get a new tumbling pass or become more confident on stage. Write down your goals and break them into smaller steps. This makes big dreams easier to reach. For example, if your goal is to get a back handspring, smaller goals might include strengthening your arms, practicing handstands, and working on your mental focus. Setting clear goals helps keep you motivated.
4. Take Care of Your Mental Health
Cheerleading is not just physical—it’s also mental. Between seasons, take time to focus on your mental health. Try relaxing activities like journaling, drawing, and spending time with friends. If you had a tough season or felt pressure, talk about it with someone you trust. Mental strength is just as important as physical strength in cheer. A calm and confident mindset can help you handle challenges and perform your best.
5. Keep Skills Sharp, But Have Fun
Even though you’re taking a break, it’s okay to keep practicing your skills in a fun, low-pressure way. Go to open gyms, take a tumbling class, or work on motions at home. The goal is to stay active without stressing out. Cross-training with other sports/activities is something that can improve coordination, balance, and fitness. Just remember to keep it fun—this is your time to enjoy cheer without competition stress.
The time between cheer seasons is not just about taking a break—it’s about getting stronger, smarter, and more prepared. By resting, training wisely, setting goals, taking care of your mind, and having fun, you can come back to the mat ready to shine. Use this time to grow, and you’ll be amazed at how much better you feel when the new season starts.
