1. Free printables
  2. Cheer
  3. Ages 14 and up

A week of cheer at home: ages 14 and up

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 1

Dance at home

20min

  1. Warm-up: Cheer Warm-Up, Ages 14 and Up4 min
  2. Energy to the Last Count Run4 min
  3. Clean Arms and Steps5 min
  4. Dance Stamina Rounds4 min
  5. Cool-down: Cheer Cool-Down Stretches, Ages 14 and Up3 min

Make it fun

Gym follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.

My best · Energy to the Last Count Run: your own number

LastToday

DrillsCheer Warm-Up, Ages 14 and UpEnergy to the Last Count RunClean Arms and StepsDance Stamina RoundsCheer Cool-Down Stretches, Ages 14 and Up

Session 2

Voice & Crowd at home

20min

  1. Warm-up: Cheer Warm-Up, Ages 14 and Up4 min
  2. Voice to the Far Wall4 min
  3. Call and Response Chants5 min
  4. Voice Warm-Up Routine4 min
  5. Cool-down: Cheer Cool-Down Stretches, Ages 14 and Up3 min

Make it fun

Gym follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.

My best · Voice to the Far Wall: your own number

LastToday

DrillsCheer Warm-Up, Ages 14 and UpVoice to the Far WallCall and Response ChantsVoice Warm-Up RoutineCheer Cool-Down Stretches, Ages 14 and Up

Session 3

Jumps: Toe-Touch Hit and Land

15min

  1. Warm-up: Cheer Warm-Up, Ages 14 and Up4 min
  2. Toe-Touch Hit and Land4 min
  3. Energy to the Last Count Run4 min
  4. Cool-down: Cheer Cool-Down Stretches, Ages 14 and Up3 min

Make it fun

Shape-call game: a partner calls a jump shape you already know and you show it and land softly. Swap, and the pair collects ten soft landings.

My best · Toe-Touch Hit and Land: your own number

LastToday

DrillsCheer Warm-Up, Ages 14 and UpToe-Touch Hit and LandEnergy to the Last Count RunCheer Cool-Down Stretches, Ages 14 and Up

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 14 and up: 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

Ready when you are

Give your players a reason to train tomorrow

Set up your team in a few minutes. Running it is free; add player training when you want it.

Start your team free Questions? Read the help