1. Conditioning for kids
  2. Cheer, 14 year olds and older

Cheer conditioning for 14 year olds and older

Cheer conditioning for 14 year olds and older at home means jumps, stunts and tumbling through 47 drills picked for the age. From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 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).

For parents and coaches: the physical drills that work at home for 14 year olds and older, 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

Start your free trial Or build a free week first, no account

A parent's page. Free to read; no card to start; running a team is always free.

At a glance

The drills
47 physical-focus cheer drills work at home for 14 year olds and older, 16 of them cheer's own. 10 of them are jump, bound or sprint drills, which a plan limits.
How it is built
From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between.
Load rules
Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan. Loaded lifting is not in an at-home plan: strength work with weights is for a coach or trainer in a gym.
What you need
Most used: mat (9 of the 47 drills), wall (6), soft ground (4), cones (3), ball (2), floor (2), music (2), open floor (2). 3 drills need nothing but space. 4 are for two, and a parent can be the partner.

cheer's own

Cheer conditioning drills for 14 year olds and older

These drills build the body for cheer itself: jumps, stunts and tumbling. Every one is open to 14 year olds and older by the app's age gates and works at home with one parent.

jumps

Jumps

stunts

Stunts

tumbling

Tumbling

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 14 year olds and older.

jumps

Jumps

motions

Motions

stunts

Stunts

tumbling

Tumbling

A 38-minute session

A conditioning session for 14 year olds and older

A warm-up, 2 drills and a cool-down: 38 minutes. Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan.

  1. 1Cheer Warm-Up, Ages 14 and UpA 12-minute moving warm-up for cheer players 14 and up: moving stretches, strength, single-leg control, cuts and build-up runs, then cheer moves at practice speed.12 min
  2. 2Base Stance HoldChest up, knees out, solid feet.8 min
  3. 3Core Holds for Stunt GroupsTight middle, straight line.10 min
  4. 4Cheer Cool-Down Stretches, Ages 14 and UpA 8-minute cool-down for cheer players 14 and up after training: stretches for the legs, hips, wrists and arms, each held 20 to 30 seconds, never to pain.8 min

Healthy load

How much cheer conditioning is healthy for 14 year olds and older

From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between.

Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan.

Loaded lifting is not in an at-home plan: strength work with weights is for a coach or trainer in a gym.

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 14 year olds and older?

From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between. The 47 drills below are physical-focus cheer drills that work at home.

What cheer conditioning drills can 14 year olds and older do at home?

A few to start with: Jump Landing Control Sets, Straddle Leg Lifts and Tuck Jump Height. Most used: mat (9 of the 47 drills), wall (6), soft ground (4), cones (3), ball (2), floor (2), music (2), open floor (2). 3 drills need nothing but space. 4 are for two, and a parent can be the partner.