Cheer drills for kids

Base Stance Hold

Ages 7 and up · 8 min · Physical · court

Learn the strong, wide stance a base uses, with no one on top: the first building block of a stunt.

1. Stand with feet a little wider than your shoulders and toes slightly out.
2. Bend your knees into a half squat with your chest up.
3. Hold your hands at shoulder height, palms up, elbows in.
4. Hold 20 seconds. Do 5 holds.

Coach's cue: Chest up, knees out, solid feet.

Bring: floor

Safety: No stunting at home. This is a floor drill only: nobody lifts or stands on anyone.

Flyer Tight Body on the Floor

Ages 7 and up · 6 min · Technical · court

Practice the locked legs and strong, tight shape a flyer needs, standing on the floor.

1. Stand on one leg with the standing leg locked straight.
2. Squeeze your belly and glutes and hold your arms in a high V.
3. Eyes up, proud and confident, then hold still.
4. Hold 10 seconds per leg. Do 6.

Coach's cue: Lock it, squeeze it, hold it.

Bring: floor

Safety: No stunting at home. This is a floor drill only: nobody lifts or stands on anyone.

Base Hand Shapes

Ages 7 and up · 6 min · Technical · court

Learn the hand shapes bases and backs use, by yourself, with no one lifted.

1. Hold your hands at chest height, palms up, like a flat table.
2. Change to a cupped hand, like holding a foot.
3. Lock your elbows in by your sides each time.
4. Switch on a parent's call 20 times.

Coach's cue: Flat, firm, elbows in.

Bring: floor

Safety: No stunting at home. This is a floor drill only: nobody lifts or stands on anyone.

Flyer One-Foot Balance

Ages 7 and up · 6 min · Physical · court

Balance on one locked leg on the floor with a tight body, a flyer building block.

1. Stand on one foot with your leg locked.
2. Pull your other foot up to your knee.
3. Hold arms in a high V and keep your eyes up.
4. Hold 15 seconds per leg. Do 4.

Coach's cue: Lock, squeeze, eyes up.

Bring: floor

Safety: No stunting at home. This is a floor drill only: nobody lifts or stands on anyone.

Bear Crawl Trail

Ages 7 and up · 6 min · Physical · field

Crawl like a bear on hands and feet along a trail. Builds arm, shoulder and tummy strength through play.

1. Set a start and finish 10 steps apart.
2. Get on hands and feet, knees just off the ground.
3. Crawl forward with a flat back, then backward.
4. Do 4 trips.

Coach's cue: Flat back like a table.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Crab Walk Path

Ages 7 and up · 6 min · Physical · field

Walk like a crab, tummy up, on hands and feet. Builds strong shoulders and hips.

1. Sit, place hands behind you and feet in front.
2. Lift your hips off the ground.
3. Walk forward, backward and sideways along a path.
4. Do 4 trips of 10 steps.

Coach's cue: Hips high like a crab.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Wall Push-Up Countdown

Ages 7 and up · 5 min · Physical · indoors

Push-ups against a wall teach the right shape before ever going to the floor.

1. Stand an arm's length from a wall with hands at shoulder height.
2. Bend your elbows to bring your chest toward the wall, body straight.
3. Push back while counting down from 10.
4. Do 2 or 3 rounds of 10.

Coach's cue: Straight like a board.

Bring: wall

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Chair Sit-and-Stand

Ages 7 and up · 5 min · Physical · indoors

Sit down to a chair slowly and stand up without using your hands. The first step of a good squat.

1. Stand in front of a sturdy chair, feet hip-width apart.
2. Reach arms forward and sit back slowly to touch the chair.
3. Stand up tall without using your hands.
4. Do 2 rounds of 10.

Coach's cue: Slow down, fast up.

Bring: sturdy chair or bench

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Flamingo Stand Count

Ages 7 and up · 5 min · Physical · indoors

Stand on one leg like a flamingo and count how long you can stay steady. Try the other leg too.

1. Stand on one foot, the other foot lifted near your knee.
2. Hold your arms out to help.
3. Count how long you can stay without touching down.
4. Do 3 tries each leg; try to beat your own count.

Coach's cue: Eyes on one spot.

Bring: none

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Tightrope Line Walk

Ages 7 and up · 6 min · Physical · field

Walk along a line on the ground like a tightrope walker: forward, backward and on tiptoes.

1. Lay a rope or draw a line about 4 yards long.
2. Walk heel to toe along it.
3. Then walk backward, then on tiptoes.
4. Do 3 trips each way.

Coach's cue: Arms out, slow steps.

Bring: rope, tape or chalk line

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Statue Freeze Dance

Ages 7 and up · 8 min · Physical · indoors

Dance to music and freeze in a balance pose when it stops, sometimes on one foot.

1. Play music and dance around.
2. When it stops, freeze in a pose.
3. The caller may say "one foot" or "tiptoes" for the next freeze.
4. Play 10 rounds.

Coach's cue: Freeze like stone.

Bring: music

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Pillow Path Balance

Ages 7 and up · 8 min · Physical · field

Step across a path of cushions on the floor without stepping off. Wobbly ground trains the ankles.

1. Lay cushions in a path on a soft floor or grass.
2. Step from cushion to cushion.
3. Try it slowly, then on one foot per cushion.
4. Do 5 trips.

Coach's cue: Soft knees, steady steps.

Bring: cushions or pillows

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Stunt Group Count and Timing

Ages 11 and up · 10 min · Tactical · court

Move as one group on the counts, with no lifting, so real stunts later stay in time.

1. Stand in your stunt group spots on the floor.
2. One person calls the counts 1 to 8 out loud.
3. All dip on 1 and 2 and rise to tall on 3 and 4, with no one lifted.
4. Do 10 rounds until everyone moves on the same count.

Coach's cue: Same count, same move.

Bring: floor, stunt group

Safety: No stunting at home. This is a floor drill only: nobody lifts or stands on anyone.

Core Holds for Stunt Groups

Ages 11 and up · 10 min · Physical · court

Build the belly and back strength bases, backs and flyers all need.

1. Hold a hollow shape on your back for 20 seconds.
2. Hold a front plank on your forearms for 20 seconds.
3. Hold a side plank on each side for 15 seconds.
4. Rest and repeat 3 rounds.

Coach's cue: Tight middle, straight line.

Bring: mat

Safety: Keep your lower back pressed down. Stop and rest if your back hurts.

Base Wall Sit

Ages 11 and up · 8 min · Physical · court

Build strong legs for basing with a wall sit, no one on top.

1. Lean your back against a wall.
2. Slide down until your knees are bent to a comfortable level.
3. Keep your knees over your feet and arms at shoulder height, palms up.
4. Hold 20 to 40 seconds. Do 3.

Coach's cue: Back flat, knees steady.

Bring: wall

Safety: No stunting at home. This is a floor drill only: nobody lifts or stands on anyone.

Spotter Stance and Eyes

Ages 11 and up · 8 min · Technical · court

Learn where a spotter stands and what they watch, before any stunt, with no one lifted.

1. Your coach shows you the spotter spot behind the stunt group.
2. Stand with feet staggered and hands up and ready.
3. Keep your eyes on the flyer spot the whole count.
4. Practice 10 counts with the group, no stunt.

Coach's cue: Eyes up, hands ready.

Bring: floor, coach

Safety: No stunting at home. This is a floor drill only: nobody lifts or stands on anyone.

Bodyweight Squat Pattern

Ages 11 and up · 8 min · Physical · indoors

Learn the body-weight squat with heels down, knees over toes and chest up. The base of lower-body strength.

1. Feet shoulder-width, toes slightly out.
2. Push hips back and bend the knees, keeping heels flat.
3. Go as low as you can with a flat back, then stand up.
4. Do 3 sets of 8 to 10, slowly.

Coach's cue: Knees follow the toes.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Stick Hip Hinge

Ages 11 and up · 8 min · Physical · indoors

Hold a stick along your back and learn to bend from the hips with a flat back. This is the shape of every safe lift from the floor.

1. Hold a stick along your spine touching head, upper back and tailbone.
2. Soften the knees and push your hips back.
3. Keep all three touch points on the stick as you lean forward.
4. Stand up by squeezing your hips forward; do 3 sets of 8.

Coach's cue: Hips back, stick stays on.

Bring: broomstick or dowel

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Split Squat Basics

Ages 11 and up · 8 min · Physical · indoors

With one foot forward and one back, lower straight down and up. Builds single-leg strength and knee control.

1. Step one foot forward into a long stance.
2. Lower your back knee toward the ground, trunk tall.
3. Keep the front knee over the middle of the foot.
4. Push back up; do 2 sets of 8 each leg.

Coach's cue: Straight down, straight up.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Incline Push-Up Progression

Ages 11 and up · 8 min · Physical · indoors

Push-ups with hands on a bench, moving lower as you get stronger, until floor push-ups are clean.

1. Place hands on a bench, body straight from head to heel.
2. Lower your chest to the bench with elbows at about 45 degrees.
3. Push back up without the hips sagging.
4. Do 3 sets of 8; move to a lower surface when all are clean.

Coach's cue: Body like a plank, elbows in.

Bring: bench, step or sturdy table

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Star Reach Balance

Ages 11 and up · 8 min · Physical · indoors

Stand on one leg and reach the other foot out to the front, side and back, like the points of a star.

1. Stand on one leg in the middle of three taped lines.
2. Reach the other foot along each line as far as you can and tap lightly.
3. Return to the middle without touching down between reaches.
4. Do 3 rounds on each leg.

Coach's cue: Hips level, knee over toes.

Bring: tape or chalk

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Hop and Hold

Ages 11 and up · 8 min · Physical · field

Hop forward on one leg and hold the landing for 3 seconds. Trains the knee control that protects ligaments.

1. Stand on one leg.
2. Hop a short distance forward.
3. Land softly and hold for 3 seconds, knee over toes.
4. Do 2 sets of 5 each leg.

Coach's cue: Stick it like glue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Eyes-Closed Stand

Ages 11 and up · 5 min · Physical · indoors

Balance on one leg with your eyes closed. Without your eyes your ankles and inner ear do more work.

1. Stand on one leg near a wall.
2. Find your balance, then close your eyes.
3. Hold as long as you can, up to 30 seconds.
4. Do 3 tries each leg and note your best.

Coach's cue: Small ankle moves, still body.

Bring: wall nearby

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Side Plank Build

Ages 11 and up · 6 min · Physical · indoors

Hold a side plank from the knees, then from the feet. Builds trunk control that keeps you steady.

1. Lie on your side, elbow under your shoulder.
2. Lift your hips so the body is in a straight line (start from the knees).
3. Hold 15 to 20 seconds.
4. Do 3 each side; move to the feet when it is easy.

Coach's cue: Straight line, breathe.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Coached Prep-Level Stunt

Ages 14 and up · 15 min · Technical · court

Put the building blocks together into a prep-level stunt with your coach and spotter.

1. Warm up and review your counts with your group.
2. Your coach checks every grip and position first.
3. Load and hit the prep together on the count with the spotter in place.
4. Cradle or step down the way your coach taught. Do 6 reps.

Coach's cue: Count together, eyes up, stay tight.

Bring: mats, coach, spotter, stunt group

Safety: Only with a trained coach and spotters, on mats or a sprung floor. Never stunt at home. Any hit to the head, or dizziness or a headache after a fall: stop, tell your coach, and no more stunting or tumbling until a doctor clears you.

Stunt Group Calls and Reset

Ages 14 and up · 12 min · Tactical · court

Practice the words your group uses to start, hold and safely bring down a stunt.

1. With your coach, agree on the start call, the hold call and the down call.
2. Walk through each call on the floor with no stunt.
3. Practice the down call at random times so everyone reacts fast.
4. Do 10 calls, then use them in coached stunts.

Coach's cue: Loud, clear, same words every time.

Bring: mats, coach, stunt group

Safety: Only with a trained coach and spotters, on mats or a sprung floor. Never stunt at home. Any hit to the head, or dizziness or a headache after a fall: stop, tell your coach, and no more stunting or tumbling until a doctor clears you.

Coached Cradle Catch

Ages 14 and up · 15 min · Technical · court

Learn the safe way down from a stunt into a cradle, step by step with your coach.

1. Practice the cradle shape on the floor: flyer in a V, bases with arms ready.
2. With your coach, catch from a low level first.
3. Bases catch under the back and legs, spotter protects the head and shoulders.
4. Do 6 reps only with your coach and spotter.

Coach's cue: Catch high, absorb low.

Bring: mats, coach, spotter, stunt group

Safety: Only with a trained coach and spotters, on mats or a sprung floor. Never stunt at home. Any hit to the head, or dizziness or a headache after a fall: stop, tell your coach, and no more stunting or tumbling until a doctor clears you.

Stunt Group Strength Circuit

Ages 14 and up · 12 min · Physical · court

Build the strength stunts need with push-ups, hollow holds and wall sits, no lifting of people.

1. Do 10 push-ups (knees down is fine).
2. Hold a hollow shape for 20 seconds.
3. Hold a wall sit for 30 seconds.
4. Rest 1 minute and do 3 rounds.

Coach's cue: Quality reps, then rest.

Bring: mat

Safety: No partner lifting. Stop if your back, wrists or knees hurt.

Goblet Squat with Light Load

Ages 14 and up · 12 min · Physical · field

Hold a light weight at your chest and squat with perfect form. Load is added only when every rep looks the same.

1. Hold a light weight against your chest.
2. Squat down between your knees, heels flat, chest up.
3. Pause at the bottom for 1 second, then stand.
4. Do 3 sets of 8; add weight only with your coach, never to failure.

Coach's cue: Chest proud, knees out.

Bring: light dumbbell or kettlebell

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Single-Leg Hinge Reach

Ages 14 and up · 10 min · Physical · indoors

Hinge forward on one leg while the other reaches back. Builds hamstring and hip strength plus balance.

1. Stand on one leg with a soft knee.
2. Hinge forward as the other leg reaches straight back, hips level.
3. Reach down toward the shin, then return to standing.
4. Do 3 sets of 6 each leg; hold a light weight only once the shape is solid.

Coach's cue: Hips square, long line.

Bring: light dumbbell (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Rear-Foot Elevated Split Squat

Ages 14 and up · 12 min · Physical · field

A split squat with the back foot on a bench. Strong single-leg work that needs little load.

1. Rest the top of your back foot on a knee-high bench.
2. Lower straight down until the front thigh is about level.
3. Keep the front knee tracking over the foot.
4. Push up; do 3 sets of 6 each leg.

Coach's cue: Front heel heavy.

Bring: bench or step, light dumbbells (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Push-Up and Band Row Pairs

Ages 14 and up · 12 min · Physical · indoors

Pair a push with a pull: floor push-ups then band rows, so the front and back of the shoulders grow together.

1. Do 8 to 10 clean floor push-ups.
2. Anchor a band at chest height and step back.
3. Row the band to your ribs, squeezing your shoulder blades.
4. Do 3 rounds of both, resting 60 seconds.

Coach's cue: Push tall, pull shoulders back.

Bring: resistance band, sturdy anchor

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Assisted Hamstring Lowers

Ages 14 and up · 8 min · Physical · field

Kneel with a partner holding your ankles and lower forward slowly. One of the best moves to protect the backs of the legs.

1. Kneel on a mat; a partner holds your ankles firmly.
2. Keep a straight line from knees to head.
3. Lower forward as slowly as you can, catching yourself with your hands.
4. Push back up with your hands; do 2 sets of 4.

Coach's cue: Slow and straight.

Bring: partner, mat

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Single-Leg Catch and Hold

Ages 14 and up · 10 min · Physical · field

Balance on one leg while a partner tosses a ball to different sides. Catch and throw back without touching down.

1. Stand on one leg facing a partner 3 yards away.
2. Your partner tosses high, low, left and right.
3. Catch and return without the other foot touching down.
4. Do 10 tosses per leg, 2 rounds.

Coach's cue: Stable leg, soft hands.

Bring: ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Multi-Direction Hop and Stick

Ages 14 and up · 10 min · Physical · field

Hop on one leg forward, sideways and diagonally across a cross and freeze each landing.

1. Mark a cross on the ground.
2. Hop forward over the line and stick for 2 seconds.
3. Hop sideways, back and diagonally, sticking each one.
4. Do 2 rounds per leg.

Coach's cue: Land, freeze, then go.

Bring: tape cross on the floor

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Partner Nudge Balance

Ages 14 and up · 8 min · Physical · field

Stand on one leg on a soft pad while a partner gives gentle nudges to the shoulders. Trains quick balance reactions.

1. Stand on one leg on a folded mat.
2. Your partner gives small, gentle pushes from different sides.
3. Stay steady without hopping.
4. Do 3 rounds of 20 seconds per leg.

Coach's cue: Absorb and recover.

Bring: partner, folded mat or pad

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Plank Shoulder Taps

Ages 14 and up · 6 min · Physical · indoors

In a high plank, tap each shoulder with the opposite hand without letting the hips rock.

1. Hold a push-up position with feet a little apart.
2. Lift one hand to tap the opposite shoulder.
3. Keep the hips still.
4. Do 3 sets of 10 taps.

Coach's cue: Hips still as a table.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Prep-and-Protect Warm-Up Sequence

Ages 14 and up · 15 min · Physical · field

A full injury-prevention warm-up for teens: jog, mobility, strength, landing and cutting in one 15-minute flow. Do it before every session.

1. Jog and side-shuffle 2 minutes; leg swings and lunge reaches 2 minutes.
2. Squats, side planks and hamstring lowers: 1 set each, 3 minutes.
3. Snap-downs and hops with stuck landings: 3 minutes.
4. Controlled cuts and build-up runs: 4 minutes.

Coach's cue: Every rep, knees over toes.

Bring: cones, mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Forward Roll Basics

Ages 7 and up · 8 min · Technical · court

Roll forward smoothly, the first step in any tumbling pass.

1. Squat at the end of the mat with your hands flat in front of you.
2. Tuck your chin to your chest.
3. Push with your legs and roll over the back of your shoulders.
4. Come up to your feet with arms forward. Do 8 rolls.

Coach's cue: Chin tucked, round like a ball.

Bring: soft mat

Safety: Do this on a soft mat with a clear space around you. Tuck your chin and stop if your neck hurts.

Handstand Against a Wall

Ages 7 and up · 8 min · Physical · court

Build the straight, strong handstand that cartwheels and round-offs need.

1. Place your hands on the mat a hand-length from the wall.
2. Kick up one leg at a time until your heels rest on the wall.
3. Push tall through your shoulders.
4. Hold 10 to 20 seconds and step down one foot at a time. Do 5.

Coach's cue: Push tall, belly tight.

Bring: wall, soft mat

Safety: Use a clear wall with a soft mat. Come down by stepping one foot at a time. Have a grown-up nearby.

Log Rolls and Rocking Chairs

Ages 7 and up · 6 min · Technical · court

Roll and rock in tight shapes, the first steps of tumbling.

1. Lie long and log roll across the mat, legs together.
2. Sit in a tuck and rock back to your shoulders and up to your feet.
3. Keep your chin tucked when you rock.
4. Do 5 of each.

Coach's cue: Tight body, chin tucked.

Bring: soft mat

Safety: Do this on a soft mat with a clear space around you. Tuck your chin and stop if your neck hurts.

Animal Crawls Against the Clock

Ages 7 and up · 6 min · Physical · court

Bear crawl and crab walk across the room to build tumbling arms, racing only your own time.

1. Bear crawl across the room on hands and feet.
2. Crab walk back, belly up.
3. A parent times you.
4. Do 3 rounds and try to beat your first time.

Coach's cue: Strong arms, steady pace.

Bring: open floor

Safety: Keep the path clear and rest between rounds.

Shadow Step Tag

Ages 7 and up · 8 min · Physical · field

A chasing game for a sunny day: try to step on your partner's shadow while they run and dodge to keep it safe.

1. Pick a clear, sunny space with soft ground.
2. One person chases and tries to step on the other's shadow.
3. Swap roles every time someone is caught or every 30 seconds.
4. Rest and drink after every three rounds.

Coach's cue: Quick little steps, then go!

Bring: sunny yard or open space

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Traffic Light Start-and-Stop

Ages 7 and up · 8 min · Physical · field

A grown-up calls green and red: run fast on green and stop under control on red. Builds quick starts and safe stops.

1. Line up at one end of the yard; the caller stands at the other.
2. On "green" run fast toward the caller.
3. On "red" stop and freeze with soft knees.
4. Reach the caller, then walk back and play again.

Coach's cue: Fast feet, soft stops.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Wake-Up Starts

Ages 7 and up · 8 min · Physical · field

Start a short run from lying, sitting or kneeling, the way an animal jumps up when it wakes. Race only your own clock.

1. Set two markers about 10 big steps apart.
2. Lie on your tummy, sit or kneel behind the first marker.
3. On "go" get up as fast as you can and run past the second marker.
4. Walk back slowly; do 6 to 8 starts, trying a new start position each time.

Coach's cue: Pop up and push the ground away.

Bring: two cones or markers

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Tall Marching and Skipping

Ages 7 and up · 6 min · Physical · field

March and then skip with tall posture and quick arms. These are the building blocks of good running form.

1. March 10 steps lifting each knee to hip height, arms swinging from the shoulder.
2. Now skip the same distance, staying tall.
3. Try a quiet skip and then a high, bouncy skip.
4. Repeat 4 times each way.

Coach's cue: Stand tall, knee up, toes up.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Tumbling Body Shapes

Ages 7 and up · 8 min · Physical · indoors

Hold the hollow, arch and tuck shapes that every tumbling skill is built from, on a mat at home.

1. Hollow: lie on your back, lower back pressed down, arms and legs a little up, 15 seconds.
2. Arch: roll over, lift arms, chest and legs a little, 15 seconds.
3. Tuck: sit and hug your knees, feet up, 10 seconds.
4. Do 3 rounds with rest.

Coach's cue: Tight shapes, steady breath.

Bring: mat

Safety: Keep the arch gentle and breathe. Back pain is never normal: stop and tell a grown-up if your lower back hurts.

Cartwheel on a Line

Ages 11 and up · 12 min · Technical · court

Make your cartwheel straight and tall by putting hands and feet on one line.

1. Your coach marks a line on the mat.
2. Lunge and place your hands on the line one at a time.
3. Kick over with straight legs and land facing back.
4. Do 10 and check your hands and feet.

Coach's cue: Hand, hand, foot, foot.

Bring: mats, coach

Safety: Only in a gym with a qualified coach and proper mats. Never try this at home. Any hit to the head, or dizziness or a headache after a fall: stop, tell your coach, and no more stunting or tumbling until a doctor clears you.

Bridge and Shoulder Prep

Ages 11 and up · 8 min · Physical · court

Open your shoulders and back from the floor to get ready for walkovers with a coach.

1. Lie on your back with knees bent and feet flat.
2. Place your hands by your ears.
3. Push up into a bridge with your shoulders over your hands.
4. Hold 10 seconds and lower slowly. Do 4.

Coach's cue: Shoulders over hands.

Bring: mat

Safety: Only from lying down, never by falling back from standing. Stop if your back pinches. Pain in your lower back, worse when you bend back, is never normal: stop and tell a parent or coach. Keep back bends few and gentle.

Hurdle Step Practice

Ages 11 and up · 8 min · Technical · court

Practice the skip-step hurdle that starts a round-off, without the round-off.

1. Take two walking steps on the line.
2. Skip onto your front foot with arms reaching up.
3. Step into a long lunge with arms by your ears.
4. Do 12 hurdles, then try them faster.

Coach's cue: Skip, reach, lunge.

Bring: floor, tape line

Wall Handstand Shoulder Push

Ages 11 and up · 8 min · Physical · court

Push tall in a wall handstand to build the strong shoulders round-offs and walkovers need.

1. Kick up to a handstand with heels on the wall.
2. Let your shoulders sink a little.
3. Push the floor away to grow tall.
4. Do 3 sets of 5, stepping down between sets.

Coach's cue: Push the floor away.

Bring: wall, soft mat

Safety: Use a clear wall with a soft mat. Come down by stepping one foot at a time. Have a grown-up nearby.

Wall Lean Drives

Ages 11 and up · 8 min · Physical · field

Learn the leaning body position of a fast start by driving your knees while leaning into a wall.

1. Lean into a wall with straight arms, body in a straight line from head to heel.
2. Lift one knee to hip height with the toes pulled up.
3. Switch legs on a clap: 1 switch, then 2, then 3 quick switches.
4. Do 4 sets of 3 switches, resting between sets.

Coach's cue: Straight line, push the ground back.

Bring: wall

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Lean-and-Go Starts

Ages 11 and up · 10 min · Physical · field

Stand tall, lean forward until you must step, and turn that fall into a quick 10-yard acceleration.

1. Stand tall with feet together at a cone.
2. Lean forward from the ankles, body straight.
3. When you start to tip, drive out with short, powerful steps for 10 yards.
4. Walk back; do 6 to 8 starts with full rest.

Coach's cue: Lean from the ankles, punch the knees.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Knee-Drive Skip Rhythm

Ages 11 and up · 8 min · Physical · field

The A-skip trains the knee drive and foot strike of fast running in a slower, controlled rhythm.

1. Skip forward, driving one knee up as the other foot strikes under your hip.
2. Pull the toes up and strike the ground with the ball of the foot.
3. Keep elbows bent and arms swinging cheek to hip.
4. Do 4 lengths of 15 yards, walking back.

Coach's cue: Up, down, under the hip.

Bring: cones

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Gradual Build-Up Runs

Ages 11 and up · 10 min · Physical · field

Build smoothly from a jog to fast running over 40 yards, staying relaxed. Teaches speed without straining.

1. Mark 40 yards.
2. Jog the first 10, run steady the next 10, run fast the last 20.
3. Keep your face, hands and shoulders loose.
4. Walk back; do 4 to 6 runs.

Coach's cue: Fast and loose, not tight and hard.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Round-Off with a Coach

Ages 14 and up · 15 min · Technical · court

Turn a cartwheel into a round-off that snaps your feet together, the base of most tumbling passes.

1. Warm up with 5 cartwheels.
2. Take a short run, hurdle and reach long for the mat.
3. Bring your legs together over the top and snap down.
4. Finish tall with arms up. Do 8 with your coach.

Coach's cue: Snap down, chest up.

Bring: mats, coach

Safety: Only in a gym with a qualified coach and proper mats. Never try this at home. Any hit to the head, or dizziness or a headache after a fall: stop, tell your coach, and no more stunting or tumbling until a doctor clears you.

Back Walkover Progression

Ages 14 and up · 15 min · Technical · court

Learn the back walkover in steps with your coach spotting.

1. Start with bridges and bridge kick-overs over a barrel.
2. With your coach spotting, reach back with one leg lifted.
3. Kick over and land one foot at a time.
4. Do 6 reps only while your coach is spotting.

Coach's cue: Reach long, kick over.

Bring: mats, coach, spotting block or barrel

Safety: Only in a gym with a qualified coach and proper mats. Never try this at home. Any hit to the head, or dizziness or a headache after a fall: stop, tell your coach, and no more stunting or tumbling until a doctor clears you. Pain in your lower back, worse when you bend back, is never normal: stop and tell a parent or coach. Keep back bends few and gentle.

Back Handspring Drills with a Coach

Ages 14 and up · 15 min · Technical · court

Learn the back handspring in parts on a barrel, with your coach spotting every rep.

1. Practice the sit-back with arms up against a wall.
2. With your coach, roll back over a barrel to your hands.
3. Snap your feet down from a handstand on the barrel.
4. Do 8 of each piece with your coach.

Coach's cue: Sit, swing, push, snap.

Bring: barrel or mat roll, mats, coach

Safety: Only in a gym with a qualified coach and proper mats. Never try this at home. Any hit to the head, or dizziness or a headache after a fall: stop, tell your coach, and no more stunting or tumbling until a doctor clears you. Pain in your lower back, worse when you bend back, is never normal: stop and tell a parent or coach. Keep back bends few and gentle.

Standing Tumbling Plan

Ages 14 and up · 10 min · Tactical · court

Plan your next tumbling skill and the drills that lead to it with your coach.

1. Write the skill you have now and the next one you are working on.
2. With your coach, list 3 drills that build toward it.
3. Write how you will know each drill is ready, like 5 clean in a row.
4. Check the plan every two weeks.

Coach's cue: Next step, not the last step.

Bring: notebook, coach

Safety: Planning is for anywhere; new tumbling skills are only in a gym with a qualified coach and proper mats.

Two-Point Stance Accelerations

Ages 14 and up · 12 min · Physical · field

From a split standing stance, accelerate hard for 10 to 20 yards with full rest. Short, sharp and high quality.

1. Stand with one foot forward, weight on the front foot, opposite arm forward.
2. Drive out with low, powerful pushes for 10 to 20 yards.
3. Rise gradually to upright running by the end.
4. Rest 60 to 90 seconds; do 5 to 6 reps and time against your own best.

Coach's cue: Push, push, rise.

Bring: cones, stopwatch (optional)

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Flying Twenty Run

Ages 14 and up · 15 min · Physical · field

Build up over 20 yards, then hold your top speed through a 20-yard timed zone. Measures and trains top-end sprint speed.

1. Mark a 20-yard build-up zone and a 20-yard timed zone.
2. Build smoothly; reach top speed as you enter the timed zone.
3. Hold relaxed top speed to the end, then slow down over 20 yards.
4. Rest 2 to 3 minutes; do 3 to 4 reps. Compare only with your own times.

Coach's cue: Tall hips, quick feet, relaxed face.

Bring: cones, stopwatch

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Partner Band Resisted Starts

Ages 14 and up · 12 min · Physical · field

A partner holds a band around your waist with light tension while you accelerate for 10 yards. Teaches a strong forward lean.

1. Loop the band around your hips; your partner holds the ends behind you.
2. Your partner gives light tension, enough to lean into, not to stop you.
3. Drive forward with short, strong steps for 10 yards; your partner walks behind.
4. Do 5 reps, then 2 free starts without the band.

Coach's cue: Lean in, punch the knees.

Bring: long resistance band or belt, partner

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Gentle Hill Accelerations

Ages 14 and up · 15 min · Physical · field

Short runs up a gentle grassy slope force a good lean and strong arm action. Walk down slowly to recover.

1. Find a gentle, even grassy slope.
2. Run up it for 8 to 10 seconds at strong effort.
3. Walk all the way back down; that is your rest.
4. Do 6 reps.

Coach's cue: Drive the arms, eyes up the hill.

Bring: gentle grassy slope

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Jump Prep and Arm Whip

Ages 7 and up · 6 min · Technical · court

Learn the cheer jump prep: arms, whip and rise onto your toes, all on the count.

1. Start with feet together and arms in a high V on 1 and 2.
2. Clasp your hands in front on 3 and 4.
3. Swing your arms down and around as you rise to your toes on 5 and 6.
4. Do 10 preps with no jump yet.

Coach's cue: Big whip, rise tall.

Bring: mat

Safety: Warm up first. Land on two feet with soft knees on a mat or sprung floor, never concrete. Stop if your knees or ankles hurt.

Toe-Touch Shape on the Floor

Ages 7 and up · 6 min · Technical · indoors

Find the toe-touch position sitting down before you ever jump it.

1. Sit in a wide straddle with your chest up.
2. Roll your knees so they face the ceiling.
3. Reach your arms out in a T over your legs.
4. Hold 15 seconds. Do 4.

Coach's cue: Knees up, chest up.

Bring: mat

Safety: Stretch to a gentle pull, never pain. Nobody pushes you down, and no oversplits.

Star Jumps Game

Ages 7 and up · 6 min · Physical · court

A parent calls shapes and you jump into a star, tuck or pencil, a fun way to start jumping.

1. A parent calls star, tuck or pencil.
2. Jump and show that shape in the air.
3. Land on two feet with soft knees.
4. Do 15 calls with rest between rounds.

Coach's cue: Jump, shape, soft land.

Bring: open floor, partner

Safety: Warm up first. Land on two feet with soft knees on a mat or sprung floor, never concrete. Stop if your knees or ankles hurt.

Jump and Freeze

Ages 7 and up · 6 min · Technical · court

Land every jump with feet together and freeze, the way cheer jumps finish.

1. Do your arm prep.
2. Jump straight up with arms in a high V.
3. Land with feet together and freeze for 3 counts.
4. Do 12 and count your frozen landings.

Coach's cue: Land together, freeze.

Bring: mat

Safety: Warm up first. Land on two feet with soft knees on a mat or sprung floor, never concrete. Stop if your knees or ankles hurt.

Mirror Me Partners

Ages 7 and up · 6 min · Physical · field

Face a partner and copy every move they make: side steps, hops, crouches. Teaches watching and reacting.

1. Stand facing a partner about two big steps apart.
2. The leader moves side to side, forward and back, crouches or claps.
3. The mirror copies as fast as they can.
4. Swap every 30 seconds.

Coach's cue: Eyes on the belly button, quick feet.

Bring: partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Color Call Cones

Ages 7 and up · 8 min · Physical · field

A grown-up calls a color and you run to touch that cone and back to the middle. Fun reaction and turning practice.

1. Set four colored cones about 4 big steps from a middle spot.
2. Stand in the middle in a ready stance.
3. When a color is called, run to touch it and come back.
4. Do 10 calls, rest, then 10 more.

Coach's cue: Ready feet, go on the call.

Bring: four cones of different colors

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Zigzag Path Run

Ages 7 and up · 8 min · Physical · field

Weave in and out of markers set in a zigzag, getting low to turn around each one.

1. Set 6 markers in a zigzag line, about 3 steps apart.
2. Run to each marker and turn around it toward the next.
3. Bend your knees and take small steps as you turn.
4. Walk back; do 6 runs.

Coach's cue: Get low to turn.

Bring: 6 cones or shoes

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Stop and Freeze Game

Ages 7 and up · 8 min · Physical · field

Move around the yard in different ways and freeze on a signal in a strong, balanced stop.

1. Jog, skip or gallop around the space.
2. When the music stops or someone claps, stop in two or three steps.
3. Freeze with knees bent, feet apart, chest up.
4. Play 10 rounds, changing how you move each time.

Coach's cue: Brakes on, knees bent.

Bring: open space, music (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Puddle Jumping

Ages 7 and up · 8 min · Physical · field

Pretend lines or towels are puddles and jump over them with two feet, landing quietly like a cat.

1. Lay out 5 or 6 "puddles" of different sizes.
2. Jump over each one with two feet.
3. Land quietly with bent knees.
4. Go through the course 4 times, making the puddles wider if it feels easy.

Coach's cue: Swing the arms, land like a cat.

Bring: chalk, rope or towels

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Hopscotch Course

Ages 7 and up · 10 min · Physical · field

Classic hopscotch builds springy hops on one and two feet, plus balance and rhythm.

1. Draw a hopscotch grid.
2. Toss a marker into a square.
3. Hop and jump through the grid, skipping the square with the marker.
4. Play 10 turns, taking turns with a family member.

Coach's cue: Light and bouncy.

Bring: chalk or tape

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Freeze-Landing Jumps

Ages 7 and up · 6 min · Physical · field

Jump forward and freeze on landing like a statue. The first step of every jumping skill is a safe landing.

1. Stand with feet hip-width apart.
2. Swing your arms and jump forward a small distance.
3. Land on both feet, knees bent and over your toes, and freeze for 3 seconds.
4. Do 10 jumps.

Coach's cue: Quiet feet, frozen statue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Soft Ball Push Toss

Ages 7 and up · 8 min · Physical · field

Push a big soft ball from your chest to a partner or wall as hard as you can. Teaches using legs and arms together.

1. Hold the ball at your chest with both hands.
2. Bend your knees a little, then push up and out.
3. Push the ball to a partner or a wall.
4. Do 15 pushes.

Coach's cue: Legs, then arms, push!

Bring: large soft ball or beach ball, partner or wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Tuck Jump Height

Ages 11 and up · 10 min · Physical · court

Build jump height and knee drive with tuck jumps.

1. Do your jump prep.
2. Jump straight up and pull your knees to your chest.
3. Land with soft knees and feet together.
4. Do 3 sets of 6 with a full rest.

Coach's cue: Drive up, knees high.

Bring: mat

Safety: Warm up first. Land on two feet with soft knees on a mat or sprung floor, never concrete. Stop if your knees or ankles hurt.

Straddle Leg Lifts

Ages 11 and up · 8 min · Physical · indoors

Strengthen the muscles that lift your legs high in jumps.

1. Sit in a straddle with your hands on the floor in front of you.
2. Lift one leg off the floor, hold 2 seconds, lower.
3. Switch legs, then try both at once.
4. Do 3 sets of 8.

Coach's cue: Lift from the hip, toes pointed.

Bring: mat

Safety: Stretch to a gentle pull, never pain. Nobody pushes you down, and no oversplits.

Pike Jump Floor Prep

Ages 11 and up · 8 min · Technical · indoors

Build the pike jump shape sitting down: straight legs together and a long reach.

1. Sit in a pike with legs together and toes pointed.
2. Reach your hands past your knees with a flat back.
3. Lift both heels off the floor for 2 seconds.
4. Do 3 sets of 8.

Coach's cue: Legs straight, reach long.

Bring: mat

Safety: Stretch to a gentle pull, never pain. Nobody pushes you down, and no oversplits.

Bent-Knee Reach and Kick

Ages 11 and up · 8 min · Technical · court

Stretch and strengthen for the hurdler jump with a knee-friendly stretch: one leg straight, the other knee bent in.

1. Sit with one leg straight in front and the other knee bent, the sole of that foot against the inside of your straight leg.
2. Reach toward your front toe for 15 seconds.
3. Stand at a wall and kick that front leg up straight 8 times.
4. Switch sides. Do 2 rounds.

Coach's cue: Front leg straight, toe pointed.

Bring: mat, wall

Safety: Stretch to a gentle pull, never pain. Nobody pushes you down, and no oversplits.

Brake and Stick

Ages 11 and up · 10 min · Physical · field

Learn to slow down safely: jog or run to a line and stop within three steps in a low, balanced position.

1. Mark a start cone and a stop line 10 yards away.
2. Run to the line and stop in three steps.
3. Finish with hips back, knees over toes, chest up; hold for 2 seconds.
4. Do 8 reps, building speed only when the stop stays controlled.

Coach's cue: Hips back, knees over toes.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Shuffle to Crossover Run

Ages 11 and up · 10 min · Physical · field

Side-shuffle a few steps, then turn the hips and cross over into a forward run. Practices smooth changes of movement.

1. Start side-on at a cone in a ready stance.
2. Shuffle 3 steps without crossing your feet.
3. On a clap, turn your hips and run forward 5 yards.
4. Do 5 each way.

Coach's cue: Hips turn first, feet follow.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Four-Corner Box Drill

Ages 11 and up · 10 min · Physical · field

Move around a small square using a different movement on each side: run forward, shuffle, backpedal, shuffle.

1. Set a square of cones 5 yards apart.
2. Run forward up the first side, shuffle across the top.
3. Backpedal down the far side, shuffle back to the start.
4. Do 3 each direction with rest between.

Coach's cue: Plant outside foot, stay low.

Bring: 4 cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Point-and-Go Reaction

Ages 11 and up · 10 min · Physical · field

A partner points left, right, forward or back and you move that way 3 yards and back. Trains reacting to what you see.

1. Stand in a ready stance facing your partner.
2. Your partner points in a direction with no warning.
3. Move 3 yards that way and return to the middle.
4. Do sets of 6 points; swap roles.

Coach's cue: See it, then go.

Bring: partner, cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Snap-Down to Stick

Ages 11 and up · 8 min · Physical · field

Rise onto your toes with arms up, then snap down into a quick athletic landing. The safest way to learn to absorb force.

1. Stand tall and rise onto your toes with arms high.
2. Quickly drop your arms and hips into a quarter squat on flat feet.
3. Hold the landing: knees over toes, chest up, for 2 seconds.
4. Do 3 sets of 5.

Coach's cue: Snap and stick, quiet feet.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Broad Jump and Hold

Ages 11 and up · 10 min · Physical · field

Jump forward as far as you can with control and hold the landing. Distance only counts if you stick it.

1. Stand with toes at a line.
2. Swing your arms back, then forward as you jump out.
3. Land on both feet and hold for 2 seconds without stepping.
4. Do 3 sets of 3 with full rest; note your best stuck jump.

Coach's cue: Swing, jump, stick.

Bring: soft ground, tape measure (optional)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Springy Ankle Pogo Series

Ages 11 and up · 6 min · Physical · field

Small, quick, springy hops using stiff ankles. Builds the bounce in running and jumping.

1. Stand tall with soft knees and arms relaxed.
2. Hop on the balls of your feet with quick, small bounces.
3. Keep the knees almost still; the ankles do the work.
4. Do 3 sets of 10 hops with rest.

Coach's cue: Hot ground, quick bounce.

Bring: soft ground or mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Light Ball Chest Throws

Ages 11 and up · 10 min · Physical · field

Throw a light weighted ball from your chest into a wall with a step. Builds whole-body power safely.

1. Stand 2 to 3 yards from a solid wall.
2. Hold the ball at your chest, step forward and push it hard into the wall.
3. Catch it on the rebound or let it drop.
4. Do 3 sets of 6.

Coach's cue: Step and push through the wall.

Bring: light ball of 1 to 2 kg (2 to 4 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Toe-Touch Hit and Land

Ages 14 and up · 12 min · Technical · court

Hit a full toe-touch at the top of your jump and land clean.

1. Do your jump prep on the count.
2. Jump up, then lift your legs to the side with knees up.
3. Snap your feet together before you land.
4. Land quietly with feet together. Do 3 sets of 5.

Coach's cue: Up first, then hit.

Bring: mat or sprung floor

Safety: Warm up first. Land on two feet with soft knees on a mat or sprung floor, never concrete. Stop if your knees or ankles hurt.

Jump Combination Timing

Ages 14 and up · 12 min · Tactical · court

Link two or three jumps on the counts the way a routine asks.

1. Choose two jumps, like a tuck and a toe-touch.
2. Practice the rebound between them on the counts.
3. Keep your arms clean and your chest up between jumps.
4. Do 6 combinations with a full rest.

Coach's cue: Rebound fast, stay tall.

Bring: mat or sprung floor

Safety: Warm up first. Land on two feet with soft knees on a mat or sprung floor, never concrete. Stop if your knees or ankles hurt.

Jump Landing Control Sets

Ages 14 and up · 12 min · Physical · court

Land advanced jumps quietly and still, protecting your knees over a long season.

1. Do 5 tuck jumps, landing with knees over toes.
2. Do 5 toe-touches, landing feet together without a hop.
3. Rest 1 minute between sets.
4. Do 3 sets and count quiet landings.

Coach's cue: Quiet feet, knees over toes.

Bring: mat or sprung floor

Safety: Warm up first. Land on two feet with soft knees on a mat or sprung floor, never concrete. Stop if your knees or ankles hurt.

Jump Self-Tracking on Video

Ages 14 and up · 10 min · Tactical · court

A parent films your jumps from the side so you can check height, leg position and timing against your own last clip.

1. Have a parent film 3 toe-touches from the side on their own phone.
2. Pause at the top: are your legs level with your hips?
3. Check if you hit at the top or on the way down.
4. Compare with your last video and pick one fix.

Coach's cue: Hit at the top.

Bring: phone or camera, parent or coach

Safety: Warm up first. Land on two feet with soft knees on a mat or sprung floor, never concrete. Stop if your knees or ankles hurt. Film only on a parent's or the coach's device, with a parent's OK, never in a changing area, and never post it online.

Five-Ten-Five Technique Rehearsal

Ages 14 and up · 12 min · Physical · field

Practice the 5-10-5 pattern with clean, low turns before ever timing it. Then time a few and beat only your own best.

1. Set three cones in a line, 5 yards apart; start at the middle one.
2. Run 5 yards right, touch the line with your outside hand, turn low.
3. Run 10 yards to the far cone, touch, turn, run 5 back through the middle.
4. Do 3 walk-throughs, 3 at three-quarter speed, then 2 timed with full rest.

Coach's cue: Low turn, push off the outside foot.

Bring: 3 cones, stopwatch

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Reactive Gate Chase

Ages 14 and up · 12 min · Physical · field

Your partner moves toward one of several gates and you shadow them to arrive at the same gate. A partner game, not a contest.

1. Set 4 gates (two cones each) across a 10-yard line.
2. Your partner jogs and fakes, then runs through one gate.
3. You mirror from 3 yards away and try to arrive together.
4. Do 6 reps each, swapping roles.

Coach's cue: Watch the hips, not the head.

Bring: 8 cones, partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Angled Cuts at 45 and 90 Degrees

Ages 14 and up · 12 min · Physical · field

Practice sharp cuts at two angles with the knee in line over the foot. This is the movement most knee-injury programs teach.

1. Set a cone 8 yards ahead; run to it at controlled speed.
2. Plant the outside foot, knee over toes, and cut 45 degrees for 5 yards.
3. Repeat with a 90-degree cut.
4. Do 4 each way at each angle; speed rises only if the knee stays in line.

Coach's cue: Knee over toes, never caving in.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

T-Pattern Footwork

Ages 14 and up · 12 min · Physical · field

Run, shuffle and backpedal around a T of cones. Builds clean movement in every direction.

1. Set a cone at the base, one 10 yards ahead and one 5 yards each side of it.
2. Run forward, shuffle left, shuffle right across, shuffle back to the middle.
3. Backpedal to the start.
4. Do 4 to 6 reps with full rest; time a few against your own best.

Coach's cue: Stay square, quick feet.

Bring: 4 cones, stopwatch (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Low Box Jump-Ups

Ages 14 and up · 12 min · Physical · field

Jump onto a low, solid box and land softly, then step down. Trains power with low landing force.

1. Stand an arm's length from the box.
2. Swing the arms and jump onto the box, landing softly in a quarter squat.
3. Stand tall, then step down one foot at a time.
4. Do 3 sets of 4 with full rest.

Coach's cue: Land quiet, step down.

Bring: low, stable box or step (30 cm or lower)

Safety: Only with a coach watching. Use a low, steady box that will not slide; step down, never jump down. Stop if anything hurts.

Side-to-Side Bound and Freeze

Ages 14 and up · 10 min · Physical · field

Push off one leg sideways and land on the other, holding the landing. Builds side-to-side power and knee control.

1. Stand on your right leg.
2. Push sideways and land on your left leg.
3. Hold for 2 seconds: knee over toes, hips level.
4. Bound back; do 3 sets of 4 each way.

Coach's cue: Push wide, land still.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rotational Wall Throws

Ages 14 and up · 10 min · Physical · field

Turn and throw a light ball sideways into a wall. Trains power that starts in the legs and passes through the trunk.

1. Stand side-on to a wall, 2 yards away.
2. Hold the ball at your hip away from the wall.
3. Turn your hips and throw the ball into the wall.
4. Do 3 sets of 5 each side.

Coach's cue: Hips turn, arms follow.

Bring: light ball of 1 to 3 kg (2 to 6 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Mini Hurdle Rebound Hops

Ages 14 and up · 12 min · Physical · field

Hop over a line of low hurdles with quick, springy contacts. Only once landings are solid.

1. Set low hurdles about a stride apart.
2. Hop over each one on two feet with quick, short contacts.
3. Keep arms driving and the trunk tall.
4. Do 4 runs through the line, with full rest. Keep total hops under 60 for the day.

Coach's cue: Off the ground fast.

Bring: 4 to 6 low mini hurdles or rolled towels (15 cm)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Basic Motions: High V, Low V, T

Ages 7 and up · 6 min · Technical · court

Learn the core arm motions with straight arms and tight fists.

1. Stand tall in front of a mirror.
2. Hit a high V, a low V and a T, holding each for 2 counts.
3. Check that your arms are straight and slightly in front of you.
4. Do 10 rounds.

Coach's cue: Hit and hold, no wobble.

Bring: mirror

Tight Fists and Locked Wrists

Ages 7 and up · 6 min · Technical · court

Make every motion look sharp with strong fists and straight wrists.

1. Make a fist with your thumb on the outside.
2. Hold it so your wrist is straight with your arm.
3. Hit a T, then a touchdown, keeping your wrists locked.
4. Do 20 hits.

Coach's cue: Straight line knuckles to elbow.

Bring: mirror

Motion Simon Says

Ages 7 and up · 6 min · Technical · court

A family game: hit the motion only when the caller says "Simon says".

1. A parent calls motions like high V, T or touchdown.
2. Hit it only if they say "Simon says" first.
3. Hold each motion sharp for 2 counts.
4. Play 20 calls.

Coach's cue: Listen, then hit.

Bring: partner

Clasp and Clap Timing

Ages 7 and up · 6 min · Technical · court

Learn the clasp and clap that link motions, right on the count.

1. Clap your hands flat on counts 1 and 2.
2. Clasp them in front of your chest on 3 and 4.
3. Hit a high V on 5 and 6, clasp on 7 and 8.
4. Do 10 eight-counts.

Coach's cue: Sharp clap, quiet clasp.

Bring: music or counter

Toss and Catch Ladder

Ages 7 and up · 8 min · Physical · field

Climb a ladder of catching challenges: toss to yourself, clap then catch, spin then catch.

1. Toss a soft ball up and catch it with two hands 5 times.
2. Then clap once before you catch.
3. Then clap twice, then touch your knees.
4. Count your catches out of 10 at each step.

Coach's cue: Watch it into your hands.

Bring: soft ball or beanbag

Skipping Path

Ages 7 and up · 6 min · Physical · field

Learn to skip and gallop, two of the basic movement skills, with fun patterns along a path.

1. Gallop along a path leading with one foot, then the other.
2. Skip with a step-hop on each foot.
3. Add big arm swings.
4. Do 4 trips each.

Coach's cue: Step-hop, step-hop.

Bring: open space

Target Kick Practice

Ages 7 and up · 8 min · Physical · field

Kick a ball at targets from a short distance, using both feet. Builds eye-foot coordination.

1. Set 3 targets about 5 steps away.
2. Step beside the ball and kick toward a target.
3. Try with your other foot too.
4. Count hits out of 10 with each foot.

Coach's cue: Plant foot next to the ball.

Bring: ball, boxes or cones as targets

Balloon Keep-Up

Ages 7 and up · 6 min · Physical · indoors

Keep a balloon off the floor using hands, knees, head or feet. Great indoors on a rainy day.

1. Tap the balloon up with your hand.
2. Keep it in the air using different body parts.
3. Count how many taps before it lands.
4. Play together and count as a team.

Coach's cue: Light taps, watch it.

Bring: balloon

Safety: Clear the space of furniture with sharp corners.

Overarm Target Throw

Ages 7 and up · 8 min · Physical · field

Throw overarm at a target, stepping with the opposite foot. A basic movement skill every child should learn.

1. Stand side-on to a target 4 to 6 steps away.
2. Point your free hand at the target.
3. Step with the opposite foot and throw overarm.
4. Count hits out of 10, then try the other hand.

Coach's cue: Point, step, throw.

Bring: soft balls or beanbags, bucket or target

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ready-Body Warm-Up Game

Ages 7 and up · 10 min · Physical · field

A warm-up for young children that builds landing, balance and body control through a follow-the-coach game. Do it before every practice.

1. Jog, skip and gallop between cones for 2 minutes.
2. One-leg balance and "statue" freezes: 2 minutes.
3. Soft two-foot jumps with frozen landings: 2 minutes.
4. Bear crawls and spider walks, then easy runs with stops: 4 minutes.

Coach's cue: Soft landings, strong stops.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Motion Sequences on Counts

Ages 11 and up · 10 min · Technical · court

Hit a chain of eight motions on the counts without a stop.

1. Pick eight motions, one per count.
2. Say the counts out loud and hit each motion on its number.
3. Speed up the counts once it is clean.
4. Do 10 run-throughs.

Coach's cue: Hit on the number, not after.

Bring: music or counter

Mirror Sharpness Check

Ages 11 and up · 8 min · Tactical · court

Check your own motions for bent arms, soft wrists and late hits.

1. Do one eight-count in front of a mirror or camera.
2. Watch for one thing at a time: arms, wrists, then timing.
3. Fix the weakest one and do it again.
4. Do 6 checks.

Coach's cue: One fix at a time.

Bring: mirror or phone camera

Motion Speed Ladder

Ages 11 and up · 8 min · Technical · court

Hit the same eight-count at slow, medium and fast counts, staying sharp at every speed.

1. Pick an eight-count of motions.
2. Do it slow, then medium, then fast.
3. If arms bend at fast, go back to medium.
4. Do 5 ladders.

Coach's cue: Sharp first, then fast.

Bring: music or counter

Level Change Motions

Ages 11 and up · 8 min · Technical · court

Hit motions standing, kneeling and in a lunge, the way routines change levels.

1. Hit a high V standing.
2. Drop to one knee and hit a T.
3. Rise to a lunge and hit a punch.
4. Do 10 rounds smoothly.

Coach's cue: Change levels, keep arms sharp.

Bring: mat

Ladder Footwork Patterns

Ages 11 and up · 10 min · Physical · field

Quick foot patterns through a ladder on the ground: two in, in-out, side steps.

1. Lay a ladder or draw one with chalk.
2. Run through with two feet in each square.
3. Then try in-in-out-out sideways.
4. Do 3 trips of each pattern; get it right before getting fast.

Coach's cue: Right first, then fast.

Bring: agility ladder or chalk ladder

Wall Rebound Catch

Ages 11 and up · 8 min · Physical · field

Throw a ball at a wall and catch it on the rebound with one hand, then the other.

1. Stand 3 yards from a wall.
2. Throw underarm and catch with two hands 10 times.
3. Switch to one-hand catches with each hand.
4. Count clean catches out of 20.

Coach's cue: Soft hands, give with the ball.

Bring: bouncy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Cross-Crawl Rhythm

Ages 11 and up · 6 min · Physical · indoors

Touch opposite hand to opposite knee and foot in a rhythm. Builds left-right coordination.

1. March and touch your right hand to your left knee, then left hand to right knee.
2. Next touch behind you: hand to opposite heel.
3. Mix front and back in a 4-count rhythm.
4. Do 4 sets of 20 touches.

Coach's cue: Smooth rhythm, opposite sides.

Bring: none

Rope Footwork Tricks

Ages 11 and up · 10 min · Physical · field

Learn new skipping-rope footwork: side-to-side, boxer step, one foot, high knees.

1. Warm up with basic two-foot skips for 30 seconds.
2. Learn one new trick at a time.
3. Do 20 clean skips of each trick.
4. Rest between tricks.

Coach's cue: Wrists turn the rope.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Knee-Smart Warm-Up

Ages 11 and up · 12 min · Physical · field

An injury-prevention warm-up that trains knee control and landing. Done before every session, programs like this cut injuries.

1. Jog, shuffle and backpedal between cones for 3 minutes.
2. Lunge walks and leg swings for 2 minutes.
3. Squats and a side plank: 1 set each.
4. Two-foot hops and hop-and-holds with stuck landings, then controlled cuts.

Coach's cue: Knees over toes, every time.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Partner Motion Sync

Ages 14 and up · 12 min · Tactical · court

Match a teammate so your motions hit at exactly the same time and place.

1. Stand side by side in front of a mirror.
2. Do the same eight-count together.
3. Check that your arms stop at the same height and count.
4. Do 10 rounds and switch who leads.

Coach's cue: Look as one.

Bring: partner, mirror

Motions with Cheer Words

Ages 14 and up · 12 min · Technical · court

Put sharp motions together with loud, clear words, the way you will on the sideline.

1. Pick a short cheer of 2 eight-counts.
2. Say each word on its count while hitting the motion.
3. Keep your arms sharp while your voice stays steady.
4. Do 8 run-throughs.

Coach's cue: Words and arms land together.

Bring: floor

Safety: Sip water and rest your voice between rounds. Stop if your throat hurts or your voice goes scratchy.

Create Your Own Eight-Count

Ages 14 and up · 12 min · Tactical · court

Write an eight-count of motions and teach it to a teammate or family member.

1. Write one motion for each count from 1 to 8.
2. Practice it until you can do it without looking.
3. Teach it to someone and watch them do it.
4. Fix one count that was hard to teach.

Coach's cue: Simple, sharp, teachable.

Bring: notebook, music

Teammate Motion Clean-Up

Ages 14 and up · 12 min · Tactical · court

Give and get kind, specific feedback on motions with a teammate.

1. Watch each other do the same eight-count, no phones needed.
2. Name one thing that looks great.
3. Name one count to clean, like a bent arm on 5.
4. Each try again with the fix.

Coach's cue: One great thing, one fix.

Bring: teammate

Reaction Ball Catch

Ages 14 and up · 10 min · Physical · field

Catch a ball that bounces in odd directions. Trains fast hands and eyes.

1. Drop or throw a reaction ball to bounce off the floor.
2. React and catch it before the second bounce.
3. Move on to throwing it off a wall.
4. Count clean catches out of 20.

Coach's cue: Ready hands, quick feet.

Bring: reaction ball or bumpy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Two-Ball Wall Toss

Ages 14 and up · 10 min · Physical · field

Throw and catch two balls against a wall in rhythm. Hard on the brain, great for coordination.

1. Hold one ball in each hand facing a wall.
2. Throw with the right, then the left, catching each on the rebound.
3. Find a steady rhythm.
4. Count clean pairs out of 20.

Coach's cue: Rhythm first.

Bring: two small balls, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ladder Plus Catch

Ages 14 and up · 12 min · Physical · field

Run a footwork pattern while a partner tosses you a ball to catch and return. Feet and hands working together.

1. Run through the ladder with a chosen pattern.
2. Your partner tosses a ball halfway through.
3. Catch and return the ball without breaking the pattern.
4. Do 8 runs; count clean ones.

Coach's cue: Feet keep going.

Bring: agility ladder, ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Carioca Rhythm Run

Ages 14 and up · 8 min · Physical · field

Move sideways crossing feet in front and behind with hip turn. Builds rhythm and hip control.

1. Move sideways, crossing one foot in front then behind.
2. Let the hips turn while the shoulders stay square.
3. Go 15 yards each way.
4. Do 4 trips each way, getting quicker.

Coach's cue: Hips turn, shoulders square.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Eight-Count Basics

Ages 7 and up · 6 min · Technical · court

Feel the beat and step on the counts, the base of every cheer dance.

1. Play a song and clap on each beat.
2. Count the beats in groups of 8 out loud.
3. Step side to side on each count.
4. Do 8 eight-counts with no misses.

Coach's cue: Find the 1.

Bring: music

Clean Arms and Steps

Ages 7 and up · 8 min · Technical · indoors

Put simple steps and arm moves together on the beat.

1. Step right and left on the counts.
2. Add a clap on 4 and 8.
3. Add a high V on 2 and 6.
4. Do 8 eight-counts in front of a mirror.

Coach's cue: Small and clean beats big and messy.

Bring: music, mirror

Freeze Dance Game

Ages 7 and up · 6 min · Technical · court

Dance to music and freeze in a cheer pose when it stops.

1. A parent plays music.
2. Dance and move on the beat.
3. When it stops, freeze in a high V or a T.
4. Play 10 rounds.

Coach's cue: Move on the beat, freeze sharp.

Bring: music, partner

Copy the Leader

Ages 7 and up · 6 min · Technical · court

Copy simple dance moves from a leader, then lead your own.

1. A partner does one move for 8 counts.
2. Copy it for the next 8 counts.
3. Switch leaders.
4. Do 10 turns each.

Coach's cue: Watch, then copy.

Bring: music, partner

Follow the Leader Jog

Ages 7 and up · 10 min · Physical · field

Take turns leading a jog around the yard or park with skips, side steps and silly walks mixed in.

1. Pick a leader; everyone follows in a line.
2. The leader changes the movement every 30 seconds.
3. Swap leaders every 2 minutes.
4. Keep going for 8 to 10 minutes with walking breaks.

Coach's cue: Keep moving, have fun.

Bring: open space or park

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Backyard Treasure Hunt Run

Ages 7 and up · 12 min · Physical · field

A grown-up hides small treasures around the yard; run to find them and bring them back one at a time.

1. Hide 10 to 15 small objects in safe spots.
2. Run out, find one treasure and bring it back to base.
3. Keep going until all are found.
4. Then hide them for someone else.

Coach's cue: One at a time, keep moving.

Bring: small objects to hide

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Rope Skipping Rhymes

Ages 7 and up · 8 min · Physical · field

Skip rope to a rhyme or song with breaks. Builds stamina, rhythm and springy feet.

1. Skip to a rhyme or song for 30 seconds.
2. Rest for 30 seconds.
3. Try a new rhyme or a new step each round.
4. Do 8 rounds.

Coach's cue: Small jumps, steady beat.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rescue Tag

Ages 7 and up · 10 min · Physical · field

A tag game where frozen players are freed by a teammate. Everyone keeps moving and helping.

1. One or two people are chasers.
2. When tagged, freeze with arms out.
3. Anyone free can rescue a frozen player by a high five.
4. Swap chasers every 2 minutes.

Coach's cue: Help a friend, keep moving.

Bring: open space, 3 or more players

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Learn a 16-Count Combo

Ages 11 and up · 12 min · Technical · court

Learn a short dance in two eight-counts and remember it.

1. Learn the first eight-count slowly with your coach.
2. Learn the second eight-count.
3. Put them together at half speed, then full speed.
4. Do it 6 times without stopping.

Coach's cue: Slow first, then on the music.

Bring: music, mirror

Dance Stamina Rounds

Ages 11 and up · 10 min · Physical · indoors

Build the energy to dance full-out to the end of a routine.

1. Dance your combo full-out for 1 minute.
2. Walk and breathe for 1 minute.
3. Repeat 4 rounds.
4. Keep your face and arms strong in the last round.

Coach's cue: Full energy, last count too.

Bring: music

Safety: Drink water and stop if you feel dizzy.

Pom Basics

Ages 11 and up · 8 min · Technical · court

Hold and hit with poms so the motions still look sharp.

1. Hold the poms with a fist through the handle.
2. Hit a high V, low V and T, keeping the poms full and still.
3. Shake the poms only on the counts you choose.
4. Do 10 eight-counts.

Coach's cue: Fist tight, poms full.

Bring: poms

Turns and Spotting

Ages 11 and up · 8 min · Technical · indoors

Learn a single turn and spot your head so you finish facing front without getting dizzy.

1. Pick a spot on the wall at eye level.
2. Turn on the ball of one foot, keeping your eyes on the spot as long as you can.
3. Whip your head around to find the spot again.
4. Do 8 turns each way.

Coach's cue: Eyes on the spot.

Bring: floor

Safety: Turn on a non-slip floor and stop if you feel dizzy.

Talk-Test Steady Run

Ages 11 and up · 20 min · Physical · field

Run steadily at a pace where you can still talk in sentences. This is how an aerobic base is built.

1. Warm up by walking for 3 minutes.
2. Run at a pace where you can say a full sentence.
3. If you cannot talk, slow down or walk.
4. Keep going for 12 to 15 minutes, then walk 2 minutes.

Coach's cue: If you can talk, the pace is right.

Bring: safe route or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cone Circuit Intervals

Ages 11 and up · 15 min · Physical · field

Run around a cone circuit for 30 seconds, then walk for 30. Builds fitness in short, manageable bursts.

1. Set a loop of cones about 40 yards around.
2. Run the loop at a strong, steady pace for 30 seconds.
3. Walk for 30 seconds.
4. Do 2 blocks of 6 rounds with 2 minutes rest between.

Coach's cue: Steady effort, easy walk.

Bring: cones

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Pick-a-Landmark Speed Play

Ages 11 and up · 15 min · Physical · field

Mix easy jogging with short faster bits whenever you choose, like to the next tree. Fitness through play.

1. Jog easily for 3 minutes.
2. Pick a landmark and run a bit faster to it.
3. Jog easily until you feel ready again.
4. Repeat for 12 to 15 minutes.

Coach's cue: Pick a tree, go, then recover.

Bring: park or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cross-Training Ride or Swim

Ages 11 and up · 30 min · Physical · pool

Build stamina with a different activity: a steady bike ride or swim. Gives the legs a break from pounding.

1. Choose a ride on a safe path with a helmet, or a supervised swim.
2. Go at a steady, chatty pace.
3. Keep going for 20 to 30 minutes with breaks as needed.
4. Note how you felt for next time.

Coach's cue: Steady and enjoyable.

Bring: bike and helmet, or pool with a lifeguard

Safety: Wear a helmet on a bike. Swim only where a lifeguard or adult is watching. Stop if you feel unwell.

Formation Changes

Ages 14 and up · 12 min · Tactical · court

Move to your new spot on the right count without bumping a teammate.

1. Mark each person's spots for two formations.
2. Walk the path between them on the counts.
3. Then dance it, arriving on the count every time.
4. Do 8 changes.

Coach's cue: Know your path, hit your spot.

Bring: team, cones or floor marks

Full Performance Run-Through

Ages 14 and up · 15 min · Tactical · court

Run the whole dance with faces, energy and spacing like it is game day.

1. Warm up together.
2. Run the dance once from start to finish without stopping.
3. Talk about one thing that went well and one fix.
4. Run it again with the fix.

Coach's cue: Perform, do not just do.

Bring: music, team

Choreograph a Sideline Dance

Ages 14 and up · 15 min · Tactical · court

Make a short sideline dance your team can learn quickly.

1. Pick four eight-counts of music.
2. Write a move for each count, using motions your team knows.
3. Teach it to your team in two pieces.
4. Run it 3 times and fix one hard spot.

Coach's cue: Easy to learn, fun to watch.

Bring: music, notebook, team

Energy to the Last Count Run

Ages 14 and up · 12 min · Physical · court

Keep your arms, timing and energy strong to the very last count.

1. Run your dance full-out in front of a mirror.
2. Check your timing and energy in the last eight-count.
3. Rest 1 minute, then run it again.
4. Do 3 runs.

Coach's cue: Last count looks like the first.

Bring: music, mirror

Safety: Drink water and stop if you feel dizzy.

Tempo Run Blocks

Ages 14 and up · 25 min · Physical · field

Run at a comfortably hard pace for 3 to 5 minutes at a time with easy jogs between. Raises how long you can work hard.

1. Jog 5 minutes to warm up.
2. Run 4 minutes at a pace you can hold but cannot chat at.
3. Jog 2 minutes easy.
4. Do 3 blocks, then jog and walk 5 minutes.

Coach's cue: Comfortably hard, not all out.

Bring: field or track

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Repeat Run Intervals

Ages 14 and up · 20 min · Physical · field

Short, strong runs with equal rest, like the stop-start effort of most games.

1. Warm up for 5 minutes.
2. Run hard but controlled for 60 seconds.
3. Walk or jog slowly for 60 seconds.
4. Do 6 to 8 reps; stop early if your pace falls apart.

Coach's cue: Same pace every rep.

Bring: field or track, stopwatch

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Six-Station Circuit

Ages 14 and up · 20 min · Physical · field

Move through six body-weight stations for 40 seconds each: squats, step-ups, push-ups, shuffles, plank, skips.

1. Set six stations in a loop.
2. Work 40 seconds at each with 20 seconds to move to the next.
3. Rest 2 minutes after the full loop.
4. Do 2 or 3 loops.

Coach's cue: Good form while tired.

Bring: cones, mat

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Long Easy Day

Ages 14 and up · 30 min · Physical · field

A longer, gentle run, hike or ride once a week. Easy days build stamina and help recovery.

1. Choose a run, hike or ride you enjoy.
2. Keep the effort easy: you can talk the whole time.
3. Go for 25 to 30 minutes.
4. Finish with a walk and a drink.

Coach's cue: Easy means easy.

Bring: safe route

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Belly Breathing for Voice

Ages 7 and up · 6 min · Technical · indoors

Learn to breathe low from your belly so your voice is strong without straining.

1. Lie on your back with a hand on your belly.
2. Breathe in through your nose so your hand rises.
3. Breathe out on a long "sss" sound for 10 counts.
4. Do 8 breaths, then try it standing.

Coach's cue: Belly fills, shoulders stay still.

Bring: floor

Clear Cheer Words

Ages 7 and up · 6 min · Technical · indoors

Say every word of a cheer crisply so the crowd can understand it.

1. Pick a short cheer.
2. Say it slowly, opening your mouth wide on each word.
3. Make the last sound of each word crisp.
4. Say it 6 times, a little faster each time.

Coach's cue: Big mouth, crisp endings.

Bring: floor

Safety: Sip water and rest your voice between rounds. Stop if your throat hurts or your voice goes scratchy.

Echo Chant Game

Ages 7 and up · 6 min · Technical · court

Say a short chant and your family echoes it back, practising clear, strong words.

1. Say a two-word chant like "Go, team!"
2. Your family echoes it back.
3. Try it loud and clear, then soft and clear.
4. Do 10 chants.

Coach's cue: Clear first, then loud.

Bring: partner or family

Safety: Sip water and rest your voice between rounds. Stop if your throat hurts or your voice goes scratchy.

Spirit Sign Making

Ages 7 and up · 15 min · Tactical · indoors

Make a sign that the crowd can read from far away.

1. Pick 2 to 4 words of cheer.
2. Write big, thick letters in a dark color.
3. Hold it up across the room: can a parent read it?
4. Make 2 signs.

Coach's cue: Big letters, few words.

Bring: poster board, markers

Voice to the Far Wall

Ages 11 and up · 8 min · Physical · field

Project your voice from your belly so a partner far away hears every word, without yelling from your throat.

1. Your partner stands across the room or field.
2. Take a belly breath and say your cheer toward them.
3. Your partner tells you which words they missed.
4. Do 6 rounds, resting your voice between.

Coach's cue: Power from your belly, not your throat.

Bring: large room or field, partner

Safety: Sip water and rest your voice between rounds. Stop if your throat hurts or your voice goes scratchy.

Call and Response Chants

Ages 11 and up · 10 min · Tactical · court

Lead a chant where the crowd answers you back.

1. Teach your partners a short answer, like "Go team!"
2. Call your line, then pause and point to them.
3. Keep the rhythm steady so they know when to answer.
4. Do 8 rounds.

Coach's cue: Call, pause, point.

Bring: partners or family

Safety: Sip water and rest your voice between rounds. Stop if your throat hurts or your voice goes scratchy.

Voice Warm-Up Routine

Ages 11 and up · 6 min · Physical · indoors

Warm up your voice like any muscle before a game.

1. Hum gently for 5 slow breaths.
2. Slide your voice up and down like a siren on an "ooo".
3. Say your cheer words softly, then at half volume.
4. Sip water.

Coach's cue: Warm up before you go loud.

Bring: water bottle

Safety: Sip water and rest your voice between rounds. Stop if your throat hurts or your voice goes scratchy.

Crowd Eye Contact Sweep

Ages 11 and up · 8 min · Technical · indoors

Look across the whole crowd as you cheer so everyone feels invited in.

1. Set family members or stuffed animals across the room.
2. Do a cheer and look at a new person each eight-count.
3. Point to each side with big, confident energy.
4. Do 6 cheers.

Coach's cue: Left, middle, right.

Bring: family or stuffed animals

Safety: Sip water and rest your voice between rounds. Stop if your throat hurts or your voice goes scratchy.

Read the Game Moment

Ages 14 and up · 12 min · Tactical · court

Choose the right cheer for what is happening in the game: offense, defense, a timeout or a big play.

1. With your coach, sort your cheers into offense, defense and spirit.
2. Your coach calls out a game moment.
3. Pick and start the right cheer within 3 seconds.
4. Do 12 calls.

Coach's cue: Watch the game, then lead.

Bring: notebook, coach

Safety: Sip water and rest your voice between rounds. Stop if your throat hurts or your voice goes scratchy.

Signs and Crowd Prompts

Ages 14 and up · 12 min · Tactical · court

Use signs, poms and big gestures so the whole crowd joins in, not just the front row.

1. Hold a sign high and still so the crowd can read it.
2. Point to one side of the crowd, then the other.
3. Lead a chant that builds from quiet to loud.
4. Do 6 rounds with your team.

Coach's cue: Big, slow, easy to follow.

Bring: signs or poms, team

Safety: Sip water and rest your voice between rounds. Stop if your throat hurts or your voice goes scratchy.

Teach a Crowd Cheer

Ages 14 and up · 12 min · Tactical · court

Teach a new cheer to a group in under a minute so they can join in.

1. Pick a cheer with a short crowd part.
2. Say the crowd part twice and have them repeat it.
3. Do the full cheer with them answering.
4. Do it with 3 different cheers.

Coach's cue: Short, clear, invite them in.

Bring: family or teammates

Safety: Sip water and rest your voice between rounds. Stop if your throat hurts or your voice goes scratchy.

Sportsmanship Cheers

Ages 14 and up · 10 min · Tactical · court

Plan cheers that lift your team and respect the other team and the officials.

1. List moments like an injury timeout or a great play by either team.
2. Write a respectful cheer or clap for each one.
3. Practice switching to them quickly when your coach calls the moment.
4. Do 8 calls.

Coach's cue: Lift us up, never put them down.

Bring: notebook, team

Safety: Sip water and rest your voice between rounds. Stop if your throat hurts or your voice goes scratchy.