Cheer Exercises/Warmups

CHEER EXERCISES

1. NECK STRETCHES: 2 – 8 COUNTS TO THE LEFT (LT, BACK, RT, FRONT)
2 - 8 COUNTS TO THE RIGHT (RT, BACK, LT, FRONT)
1 - 8 COUNT TO THE LEFT THEN RIGHT (HEAD TURN RT AND LT)
2. ARM STRETCHES: “T” TO THE RIGHT 8 COUNT; “T” TO THE LEFT 8 COUNT (REPEAT);
LEFT ELBOW BACK – 8 COUNT; RIGHT ELBOW BACK – 8 COUNT (REPEAT)
3. SIDE STRETCHES: 8 COUNT LEFT; 8 COUNT RT (REPEAT)
4. ARM ROLLS: 20 FRONT – 20 BACK
5. SQUAT JUMPS: FEET APART, SQUAT, JUMP UP LEGS APART, ARMS UP “V”
6. SQUATS: 10 COUNT HOLD, 10 COUNT HOLD, 10 COUNT HOLD
7. JUMP JACKS LUNGE. 2-8 COUNTS
8. CHEERLEADING JUMPING JACKS: 2 JUMPING JACKS; 2 KICKS
9. KNEE TO ELBOW JUMPS: 10 COUNT
10. TOUCH TOES: FEET TOGETHER, TOUCH TOES; 8 COUNT (REPEAT)
11. STRADDLE STRETCH STANDING: HANDS ON THE GROUND
STRETCH (CENTER) 8 COUNT; LUNGE LEFT – 8 COUNT;
LUNGE RIGHT; 8 COUNT. REPEAT. BACK TO THE CENTER
12. STRADDLE STRETCH SITTING: STRETCH RIGHT, 8 COUNT; STRETCH LEFT, 8 COUNT;
(REPEAT) TO THE CENTER. STRETCH FRONT, 8 COUNT; TOUCH TOES, 8 COUNT
(REPEAT)
13. LEGS TOGETHER SITTING: HEAD TO THE KNEE, GRAP YOUR FEET OR ANKLES.
14. SIT INDIAN STYLE: STRETCH FORWARD, 8 COUNT (REPEAT)

15. HURDLE STRETCH: LAY BACK, 8 COUNT; FORWARD, 8 COUNT (REPEAT) SWITCH LEGS
(REPEAT)
16. SIT UPS: KNEES UP, FEET FLAT (10 COUNT)
17. BICYCLE: 10 COUNT
18. PUSH UPS: ON KNEES, (10 COUNT)
19. SQUATS: 8 COUNT, HOLD, 8 COUNT, HOLD, 8 COUNT, HOLD
20. MARCH IN PLACE: TOES POINTED, HIGH STEPPING (3 – 8 COUNTS)
21. STANDING BODY STRETCH: REACH UP HIGH TO THE SKY ON TIPPY TOES; HOLD, 8 COUNT
(REPEAT)
22. TOE TOUCHES (5)
23. RUN 4 LAPS – N0 STOPPING
24. LEARN CHEER MOTIONS DRILL
25. PRACTICE CHEERS
26. RUN ONE LAP
27. GROUP INSTRUCTIONS
28. DISMISSED