- At-home drills
- Cheer
- 7 year olds
Cheer drills at home for 7 year olds
A 7 year old can practice dance, jumps and motions at home with 25 cheer drills picked for the age. Keep a session to about 25 minutes, up to 3 days a week, with rest days between. Why: Organized sport should total no more hours a week than the child's age in years, with two rest days a week (NATA youth sport specialization recommendations).
A parent's page for a 7 year old: the drills that work at home, one session to follow, what changes this year and how much is healthy. Free, no account.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated November 5, 2026
A parent's page. Free to read; no card to start; running a team is always free.
At a glance
- At 7
- 25 cheer drills the app opens for a 7 year old work at home, across 6 skills.
- How long
- One home session of about 25 minutes; SSTracker never plans more than 30 minutes for a 7 year old.
- How often
- At most 3 training days a week, with rest days between. Organized sport in all: no more hours a week than the child's age (NATA), so at most 7 hours for a 7 year old, with two rest days a week.
- What you need
- Most used: floor (6 of the 25 drills), mat (4), music (4), mirror (3), soft mat (3), open floor (2), markers (1), music or counter (1). 2 drills need nothing but space. 5 are for two, and a parent can be the partner.
- Safe at home
- One child and one parent in a room, garage or yard. Never tackling, contact, diving or head-first falls, no stunts or loaded lifting, and nothing that needs a coach, rink, pool or court. Stop when anything hurts.
25 at-home drills
Cheer drills for 7 year olds to do at home
Every drill below is one the app opens for a 7 year old and one that works at home: a room, garage or yard, one parent as the partner, no venue. Each drill's page has the steps, a diagram where the setup can be drawn, three ways to make it a game and a log to print.
dance
Dance
jumps
Jumps
motions
Motions
stunts
Stunts
tumbling
Tumbling
A 21-minute session
A home cheer session for a 7 year old
A warm-up, 1 drill and a cool-down, 21 minutes in all. Do it up to 3 days a week, with rest days between.
- 1Cheer Warm-Up, Ages 7 to 10An 8-minute moving warm-up for cheer players aged 7 to 10: easy running, moving stretches, balance and soft landings, then cheer moves. Before practice, never still stretches first.8 min
- 2Base Stance HoldChest up, knees out, solid feet.8 min
- 3Cheer Cool-Down Stretches, Ages 7 to 10A 5-minute cool-down for cheer players aged 7 to 10 after training: an easy walk, then gentle stretches for the legs, hips and wrists, each held for a slow count of 10.5 min
At 7
What changes in cheer training at 7
Seven is the first year of beginner drills, after the ages 4 to 6 games.
16 at-home drills join the list at 7.
Organized sport in all: no more hours a week than the child's age (NATA), so at most 7 hours for a 7 year old, with two rest days a week.
The week
Fitting cheer into a week at 7
At 7 the limit is 7 hours of organized sport a week. If you count home sessions against it to be safe, 3 sessions of 25 minutes is 1.25 hours, which leaves 5.75 for team practice and games. Even 3 days at the app's longest, 30 minutes, is 1.5 hours.
The research behind it
Ages 6 to 12 are the "sampling years": high play, low deliberate practice.
Côté and Vierimaa 2014Organized sport should total no more hours a week than the child's age in years, with two rest days a week.
NATA youth sport specialization recommendations
Questions and answers
What cheer drills can a 7 year old do at home?
25 drills the app opens at 7 work at home. A few to start with: Clean Arms and Steps, Copy the Leader and Eight-Count Basics. One child and one parent in a room, garage or yard. Never tackling, contact, diving or head-first falls, no stunts or loaded lifting, and nothing that needs a coach, rink, pool or court. Stop when anything hurts.
How long should a 7 year old practice cheer at home?
One home session of about 25 minutes; SSTracker never plans more than 30 minutes for a 7 year old. At most 3 training days a week, with rest days between. Organized sport in all: no more hours a week than the child's age (NATA), so at most 7 hours for a 7 year old, with two rest days a week.
What do you need to practice cheer at home at 7?
Most used: floor (6 of the 25 drills), mat (4), music (4), mirror (3), soft mat (3), open floor (2), markers (1), music or counter (1). 2 drills need nothing but space. 5 are for two, and a parent can be the partner.
What changes in cheer training at 7?
Seven is the first year of beginner drills, after the ages 4 to 6 games. 16 at-home drills join the list at 7.