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  3. Ages 11 to 13

A week of cheer at home: ages 11 to 13

3 sessions of 15 to 20 minutes. Do them on different days this week and rest in between. A parent can be the partner in a pair drill. Stop if anything hurts.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026

  1. 1Session
  2. Rest
  3. 2Session
  4. Rest
  5. 3Session
Open this week in SSTracker

Session 2

Motions at home

20min

  1. Warm-up: Cheer Warm-Up, Ages 11 to 134 min
  2. Motion Sequences on Counts4 min
  3. Mirror Sharpness Check5 min
  4. Motion Speed Ladder4 min
  5. Cool-down: Cheer Cool-Down Stretches, Ages 11 to 133 min

Make it fun

Motion mirror: a leader calls the motions and the group copies, sharp and together. Swap leaders each round.

My best · Motion Sequences on Counts: your own number

LastToday

DrillsCheer Warm-Up, Ages 11 to 13Motion Sequences on CountsMirror Sharpness CheckMotion Speed LadderCheer Cool-Down Stretches, Ages 11 to 13

Session 3

Tumbling: Hurdle Step Practice

15min

  1. Warm-up: Cheer Warm-Up, Ages 11 to 134 min
  2. Hurdle Step Practice4 min
  3. Bent-Knee Reach and Kick4 min
  4. Cool-down: Cheer Cool-Down Stretches, Ages 11 to 133 min

Make it fun

Skill-card game: pick a card with a skill you already know and show it with your coach nearby. The pair collects five clean skills together.

My best · Hurdle Step Practice: your own number

LastToday

DrillsCheer Warm-Up, Ages 11 to 13Hurdle Step PracticeBent-Knee Reach and KickCheer Cool-Down Stretches, Ages 11 to 13

Build on it

Make this week yours

  1. 1Open it in SSTracker: the three sessions open in the training planner.
  2. 2Set your child's age: the week keeps to the limits for that age, the same as any planner week.
  3. 3Save it to keep it, then change it or build the next week from there.

Other sports, ages 11 to 13: Baseball · Basketball · Bowling · Cross Country · Diving · Field Hockey · Flag Football · Football · Golf · Gymnastics · Hockey · Lacrosse · Rugby · Soccer · Softball · Swimming · Tennis · Track and Field · Volleyball · Water Polo · Wrestling

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