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At-home cheer drills for 7 to 10 year olds

This is a free sample week of at-home cheer training for 7 to 10 year olds: 3 of the 7 plans SSTracker has for this group, each 12 to 13 minutes, with every step and minute. Nothing here is written for this page alone; it is what the app gives a family.

Everything here can be done in a room, garage or yard. Drills that need a team are left out; a parent can be the partner in a pair drill.

A free sample week of cheer for 7 to 10 year olds

Session 1

Stunts at home 13 minutes

  1. Base Stance Hold · 4 min
    Chest up, knees out, solid feet.
  2. Flyer Tight Body on the Floor · 5 min
    Lock it, squeeze it, hold it.
  3. Base Hand Shapes · 4 min
    Flat, firm, elbows in.

Session 2

Tumbling at home 13 minutes

  1. Forward Roll Basics · 4 min
    Chin tucked, round like a ball.
  2. Handstand Against a Wall · 5 min
    Push tall, belly tight.
  3. Log Rolls and Rocking Chairs · 4 min
    Tight body, chin tucked.

Session 3

Jumps: Freeze-Landing Jumps 12 minutes

  1. Warm-up: easy jog, skips and arm circles · 2 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Freeze-Landing Jumps · 4 min
    Quiet feet, frozen statue. 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.
  3. Follow the Leader Jog · 4 min
    Keep moving, have fun. Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

Want the rest of the plan?

This sample is 3 of the 7 cheer plans SSTracker has for this group. In SSTracker every step is on the screen, your child logs the work, and you see it. No club needed: the family plan is $7.50 a month per player, or $12 a month for the whole household, and the first 14 days are free.

Get the full plan free for 14 days Coach or club director? Set up your team free Print a free week for another sport or age

The drills in this week

Base Stance Hold

Ages 7 and up · 8 min

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

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

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.

Forward Roll Basics

Ages 7 and up · 8 min

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

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

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.

Freeze-Landing Jumps

Ages 6 to 10 · 6 min

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.

Follow the Leader Jog

Ages 5 to 10 · 10 min

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.

Safety for ages 7 to 10

  • Plans for this age group use beginner drills only. Advanced drills open from age 13 in the app.
  • Home plans use only drills for a room, garage or yard. Stop if anything hurts.

Before you start: cheer

  • Mats or a sprung floor for stunts and tumbling; never concrete, asphalt or wet ground.
  • Stunts only with a coach and a spotter present. At home: no lifting or standing on anyone.
  • Pyramids no higher than two people (AAP).
  • Any hit to the head, or dizziness after a fall: stop, no more stunting until a doctor clears it.
  • Rest your voice: cheer from the belly and drink water.
For every sport and age (7)
  • Head knock or concussion signs (headache, dizziness, confusion, feeling "off"): when in doubt, sit them out. See a doctor, and no return the same day.
  • Back to sport only with a doctor's written OK, after a step-by-step return. Every U.S. state has a youth concussion law.
  • Heat: drink water before, during and after. Take shade breaks, ease into hot weather over about two weeks, and stop if dizzy, sick or headachy.
  • Lightning: if you hear thunder or see lightning, go inside a building or a closed car. Wait 30 minutes after the last thunder (the 30-30 rule).
  • Pain is a stop sign, not something to push through. Stop and tell a grown-up; pain that lasts or comes back each session needs a doctor.
  • Water and rest are part of training: 1-2 rest days a week, plenty of sleep, a meal or snack before and after, and other sports welcome.
  • Know where the nearest AED (heart defibrillator) is, and who calls for help in an emergency.

The research behind these plans

Which drills are shown at which age, and the safety notes, follow the 28 sources below: national governing bodies, medical associations and studies on youth sport (last reviewed October 2026). Where no study gives an exact number, the plans use cautious defaults, and we change them as the research does.

Cheer: governing bodies, safety and development (8)
Youth athletic development and safety (20)

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