10U cheerleading practice plans (ages 9 and 10)

Cheer Warm-Up, Ages 7 to 10 7 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves: arm motions to an 8-count (high V, T, low V, touchdown), then 3 straight jumps with soft landings.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired. No flips, stunts or skills in a warm-up; those start when your coach says.

Base Hand Shapes 8 min

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.

Coaching point: Flat, firm, elbows in.

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

Animal Crawls Against the Clock 8 min

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.

Coaching point: Strong arms, steady pace.

Safety: Keep the path clear and rest between rounds.

Jump and Freeze 8 min

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.

Coaching point: Land together, freeze.

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.

Basic Motions: High V, Low V, T 9 min

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.

Coaching point: Hit and hold, no wobble.

Chair Sit-and-Stand 15 min

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.

Coaching point: Slow down, fast up.

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

Cheer Cool-Down Stretches, Ages 7 to 10 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Wrists and forearms: one arm straight in front, palm up, and gently draw the fingers back with the other hand; then palm down. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK.

Cheer Warm-Up, Ages 7 to 10 7 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves: arm motions to an 8-count (high V, T, low V, touchdown), then 3 straight jumps with soft landings.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired. No flips, stunts or skills in a warm-up; those start when your coach says.

Clean Arms and Steps 11 min

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.

Coaching point: Small and clean beats big and messy.

Belly Breathing for Voice 8 min

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.

Coaching point: Belly fills, shoulders stay still.

Base Stance Hold 15 min

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.

Coaching point: Chest up, knees out, solid feet.

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

Flamingo Stand Count 14 min

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.

Coaching point: Eyes on one spot.

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

Cheer Cool-Down Stretches, Ages 7 to 10 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Wrists and forearms: one arm straight in front, palm up, and gently draw the fingers back with the other hand; then palm down. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK.