Drill for Cheerleading Coaching

by Jill Lee Google

Cheer coaches are responsible for putting their squads through drills that increase skills in the areas of jumps, tumbling and stunts. Depending on the age level and school, squad practice times may be limited, so coaches must maximize the hours with effective activities. By setting aside time for drills during practice, you improve critical skills that promote safety and build confidence in your squad.


Jump drills improve flexibility, power and precision and include both seated exercises and jump repetitions. Work on strength and form with seated exercises such as straddle lifts and toe touches and progress to standing leg explosions in which squad members perform 15 consecutive standing power jumps. Build stamina and technique by performing up to 75 total jump repetitions. Break them into sets of five and have the cheerleaders alternate between different jumps, performing them consecutively with three eight-counts of rest after completing 25 and 50 jumps.


Stunting without practice or proper conditioning is dangerous for both bases and fliers. Coaches need to guide their squad through drills that increase strength, skill, timing and trust to decrease the risk of accidents while creating a better performance. Start with basic building drills including step-ups and thigh and shoulder stands with single and double bases and progress to more difficult moves such as tosses and twists. Also incorporate hang and cradle drills to build strength and coordination for bases and fliers.


To improve your squad’s tumbling, assign partner drills such as body-awareness, sit and sit-and-throw moves to prepare them for handsprings and to stimulate muscle coordination. Before practicing full tumbling moves, also perform safety rolls to rehearse the proper motion for backward falls. Perform basic and advanced tumbling moves in progression of skills and, when possible, record each member to evaluate technique.


Before performing drills, make sure your squad has warmed up with light cardio and stretching. This increases the blood flow to the muscles and reduces the risk of injury. While stunting and tumbling, make sure spotters are readily available and that your practice area meets the necessary safety standards according to your school’s athletic association.

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