- Conditioning for kids
- Cheer, 7 to 10 year olds
Cheer conditioning for 7 to 10 year olds
Cheer conditioning for 7 to 10 year olds at home means tumbling, stunts and jumps through 23 drills picked for the age. At 7 to 10, cheer conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week. 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 7 to 10 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
A parent's page. Free to read; no card to start; running a team is always free.
At a glance
- The drills
- 23 physical-focus cheer drills work at home for 7 to 10 year olds, 6 of them cheer's own. 4 of them are jump, bound or sprint drills, which a plan limits.
- How it is built
- At 7 to 10, cheer conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week.
- Load rules
- A plan of 7 to 13 year olds holds at most one jump, bound or sprint drill, so legs recover between sessions. No weights, bands or machines: body weight, a ball and open space.
- What you need
- Most used: floor (2 of the 23 drills), open floor (2), wall (2), balloon (1), bucket or target (1), chalk or tape (1), chalk, rope or towels (1), cones (1). 4 drills need nothing but space. 2 are for two, and a parent can be the partner.
cheer's own
Cheer conditioning drills for 7 to 10 year olds
These drills build the body for cheer itself: tumbling, stunts and jumps. Every one is open to 7 to 10 year olds by the app's age gates and works at home with one parent.
tumbling
Tumbling
stunts
Stunts
jumps
Jumps
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 7 to 10 year olds.
jumps
Jumps
motions
Motions
stunts
Stunts
A 21-minute session
A conditioning session for 7 to 10 year olds
A warm-up, 1 drill and a cool-down: 21 minutes. A plan of 7 to 13 year olds holds at most one jump, bound or sprint drill, so legs recover between sessions.
- 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
Healthy load
How much cheer conditioning is healthy for 7 to 10 year olds
At 7 to 10, cheer conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week.
A plan of 7 to 13 year olds holds at most one jump, bound or sprint drill, so legs recover between sessions.
No weights, bands or machines: body weight, a ball and open space.
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
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 is cheer conditioning for 7 to 10 year olds?
At 7 to 10, cheer conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week. The 23 drills below are physical-focus cheer drills that work at home.
What cheer conditioning drills can 7 to 10 year olds do at home?
A few to start with: Animal Crawls Against the Clock, Handstand Against a Wall and Tumbling Body Shapes. Most used: floor (2 of the 23 drills), open floor (2), wall (2), balloon (1), bucket or target (1), chalk or tape (1), chalk, rope or towels (1), cones (1). 4 drills need nothing but space. 2 are for two, and a parent can be the partner.