14U cheerleading practice plans (ages 13 and 14)

Cheer Warm-Up, Ages 11 to 13 5 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 10 to 15 yards and back: high knees, heel flicks, carioca each way, then open-the-gate and close-the-gate walks (lift the knee and turn it out, then in).
3. Leg swings, 10 forward and back and 10 side to side each leg; then walking lunges with a twist toward the front knee, 6 each leg.
4. Plank on your forearms for 20 seconds, then a side plank for 15 seconds each side, body straight like a board.
5. Balance on one leg for 20 seconds each side, reaching the free foot slowly forward, to the side and behind.
6. Jumps: 5 squat jumps with soft landings, then 5 side hops landing on one foot and holding still for 2 seconds, each leg.
7. Build-up runs: three runs of about 15 yards at half speed, three-quarter speed and nearly full speed; walk back each time.
8. Sport moves: arm motions to an 8-count (high V, T, low V, touchdown), then 3 straight jumps with soft landings.

Coaching point: Knees over toes on every landing, and hold the landing still.

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. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Base Wall Sit 8 min

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.

Coaching point: Back flat, knees steady.

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

Bridge and Shoulder Prep 8 min

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.

Coaching point: Shoulders over hands.

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.

Bent-Knee Reach and Kick 8 min

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.

Coaching point: Front leg straight, toe pointed.

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

Level Change Motions 8 min

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.

Coaching point: Change levels, keep arms sharp.

Dance Stamina Rounds 4 min

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.

Coaching point: Full energy, last count too.

Safety: Drink water and stop if you feel dizzy.

Broad Jump and Hold 15 min

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.

Coaching point: Swing, jump, stick.

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.

Cheer Cool-Down Stretches, Ages 11 to 13 4 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 15 to 20 seconds, 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 15 to 20 seconds, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight; then bend the back knee a little to move the stretch toward the heel. Hold 15 to 20 seconds, each side.
5. Front of the hip: kneel on one knee, tuck your hips under and shift forward gently until the front of the hip feels a stretch. Hold 15 to 20 seconds, each side.
6. Seat: lie on your back, cross one ankle over the other knee and pull the bottom leg gently toward you. Hold 15 to 20 seconds, each side.
7. Wrists and forearms: one arm straight in front, palm up, and gently draw the fingers back with the other hand; then palm down. Hold 15 to 20 seconds, each side.
8. Back of the arm: reach one hand down between your shoulder blades and rest the other hand gently on that elbow. Hold 15 to 20 seconds, each side.
9. Lie on your back with one hand on your belly: 5 slow breaths, breathing out longer than in.

Coaching point: A gentle pull, never pain, and no bouncing.

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. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Cheer Warm-Up, Ages 11 to 13 7 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 10 to 15 yards and back: high knees, heel flicks, carioca each way, then open-the-gate and close-the-gate walks (lift the knee and turn it out, then in).
3. Leg swings, 10 forward and back and 10 side to side each leg; then walking lunges with a twist toward the front knee, 6 each leg.
4. Plank on your forearms for 20 seconds, then a side plank for 15 seconds each side, body straight like a board.
5. Balance on one leg for 20 seconds each side, reaching the free foot slowly forward, to the side and behind.
6. Jumps: 5 squat jumps with soft landings, then 5 side hops landing on one foot and holding still for 2 seconds, each leg.
7. Build-up runs: three runs of about 15 yards at half speed, three-quarter speed and nearly full speed; walk back each time.
8. Sport moves: arm motions to an 8-count (high V, T, low V, touchdown), then 3 straight jumps with soft landings.

Coaching point: Knees over toes on every landing, and hold the landing still.

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. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Call and Response Chants 13 min

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.

Coaching point: Call, pause, point.

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

Spotter Stance and Eyes 11 min

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.

Coaching point: Eyes up, hands ready.

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

Cartwheel on a Line 16 min

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.

Coaching point: Hand, hand, foot, foot.

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.

Pike Jump Floor Prep 8 min

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.

Coaching point: Legs straight, reach long.

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

Cheer Cool-Down Stretches, Ages 11 to 13 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 15 to 20 seconds, 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 15 to 20 seconds, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight; then bend the back knee a little to move the stretch toward the heel. Hold 15 to 20 seconds, each side.
5. Front of the hip: kneel on one knee, tuck your hips under and shift forward gently until the front of the hip feels a stretch. Hold 15 to 20 seconds, each side.
6. Seat: lie on your back, cross one ankle over the other knee and pull the bottom leg gently toward you. Hold 15 to 20 seconds, each side.
7. Wrists and forearms: one arm straight in front, palm up, and gently draw the fingers back with the other hand; then palm down. Hold 15 to 20 seconds, each side.
8. Back of the arm: reach one hand down between your shoulder blades and rest the other hand gently on that elbow. Hold 15 to 20 seconds, each side.
9. Lie on your back with one hand on your belly: 5 slow breaths, breathing out longer than in.

Coaching point: A gentle pull, never pain, and no bouncing.

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. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.