1. Conditioning for kids
  2. Cheer, 11 to 13 year olds

Cheer conditioning for 11 to 13 year olds

Cheer conditioning for 11 to 13 year olds at home means stunts, tumbling and jumps through 31 drills picked for the age. At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, 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).

For parents and coaches: the physical drills that work at home for 11 to 13 year olds, one session to follow and the load rules the app applies to the age group.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated November 5, 2026

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At a glance

The drills
31 physical-focus cheer drills work at home for 11 to 13 year olds, 13 of them cheer's own. 6 of them are jump, bound or sprint drills, which a plan limits.
How it is built
At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, with rest days between.
Load rules
Still at most one jump, bound or sprint drill in a plan, so the legs have a day to recover. Box jumps and depth jumps wait until 14, and loaded lifting is not in an at-home plan.
What you need
Most used: mat (6 of the 31 drills), wall (4), soft ground (3), floor (2), open floor (2), soft mat (2), agility ladder or chalk ladder (1), bench, step or sturdy table (1). 3 drills need nothing but space. 1 is for two, and a parent can be the partner.

cheer's own

Cheer conditioning drills for 11 to 13 year olds

These drills build the body for cheer itself: stunts, tumbling and jumps. Every one is open to 11 to 13 year olds by the app's age gates and works at home with one parent.

stunts

Stunts

tumbling

Tumbling

jumps

Jumps

dance

Dance

Every sport

Athletic drills cheer players share

Speed, balance and control carry across sports. These athletic drills are the same for every sport, picked from the ones open to 11 to 13 year olds.

jumps

Jumps

motions

Motions

stunts

Stunts

tumbling

Tumbling

A 30-minute session

A conditioning session for 11 to 13 year olds

A warm-up, 2 drills and a cool-down: 30 minutes. Still at most one jump, bound or sprint drill in a plan, so the legs have a day to recover.

  1. 1Cheer Warm-Up, Ages 11 to 13A 10-minute moving warm-up for cheer players aged 11 to 13: running, moving stretches, plank, balance, landings and build-up runs, then cheer moves, with a note on growth spurts.10 min
  2. 2Base Stance HoldChest up, knees out, solid feet.8 min
  3. 3Flyer One-Foot BalanceLock, squeeze, eyes up.6 min
  4. 4Cheer Cool-Down Stretches, Ages 11 to 13A 6-minute cool-down for cheer players aged 11 to 13 after training: stretches for the legs, hips, wrists and arms, each held 15 to 20 seconds, never to pain, with growth-spurt notes.6 min

Healthy load

How much cheer conditioning is healthy for 11 to 13 year olds

At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, with rest days between.

Still at most one jump, bound or sprint drill in a plan, so the legs have a day to recover.

Box jumps and depth jumps wait until 14, and loaded lifting is not in an at-home plan.

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).

The research behind it

Questions and answers

What is cheer conditioning for 11 to 13 year olds?

At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, with rest days between. The 31 drills below are physical-focus cheer drills that work at home.

What cheer conditioning drills can 11 to 13 year olds do at home?

A few to start with: Base Wall Sit, Core Holds for Stunt Groups and Base Stance Hold. Most used: mat (6 of the 31 drills), wall (4), soft ground (3), floor (2), open floor (2), soft mat (2), agility ladder or chalk ladder (1), bench, step or sturdy table (1). 3 drills need nothing but space. 1 is for two, and a parent can be the partner.