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A week of cheer at home: ages 7 to 10

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

Stunt skills on the floor

20min

  1. Warm-up: Cheer Warm-Up, Ages 7 to 104 min
  2. Base Stance Hold4 min
  3. Flyer Tight Body on the Floor5 min
  4. Base Hand Shapes4 min
  5. Cool-down: Cheer Cool-Down Stretches, Ages 7 to 103 min

Make it fun

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

My best · Base Stance Hold: your own number

LastToday

DrillsCheer Warm-Up, Ages 7 to 10Base Stance HoldFlyer Tight Body on the FloorBase Hand ShapesCheer Cool-Down Stretches, Ages 7 to 10

Session 2

Tumbling at home

20min

  1. Warm-up: Cheer Warm-Up, Ages 7 to 104 min
  2. Forward Roll Basics4 min
  3. Handstand Against a Wall5 min
  4. Log Rolls and Rocking Chairs4 min
  5. Cool-down: Cheer Cool-Down Stretches, Ages 7 to 103 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 · Forward Roll Basics: your own number

LastToday

DrillsCheer Warm-Up, Ages 7 to 10Forward Roll BasicsHandstand Against a WallLog Rolls and Rocking ChairsCheer Cool-Down Stretches, Ages 7 to 10

Session 3

Jumps: Jump Prep and Arm Whip

15min

  1. Warm-up: Cheer Warm-Up, Ages 7 to 104 min
  2. Jump Prep and Arm Whip4 min
  3. Echo Chant Game4 min
  4. Cool-down: Cheer Cool-Down Stretches, Ages 7 to 103 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 · Jump Prep and Arm Whip: your own number

LastToday

DrillsCheer Warm-Up, Ages 7 to 10Jump Prep and Arm WhipEcho Chant GameCheer Cool-Down Stretches, Ages 7 to 10

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 7 to 10: 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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