Break to Breakthrough

Off Season/Post Tryout Training

Multiple National Champions HS Team - Live Oak HS

You may have already gone through tryouts and are waiting for the new Season to start or maybe you are getting ready for tryouts and know there will be some downtime after before Summer or Fall practices start. No matter where you are in your 2025-2026 Season quest, this off-season and various breaks in training are the perfect time to level up!

Truly, this is where the magic happens and can, and will, set the tone for your season! You can either slack off and come back feeling behind, or you can use this time to get stronger, more flexible, and sharper with your skills. No pressure, but your future self is counting on you!

Let's begin with strength training. Strength is everything in cheer. You need strong legs for jumps, a solid core for tumbling, and powerful arms for stunting. Start with bodyweight exercises like push-ups, squats, and lunges. Add in some weights if you have access to a gym—leg presses, deadlifts, and overhead presses will make a huge difference. Cardio matters too. If you gas out mid-routine, your performance will suffer. Try running, cycling, or jump rope to build endurance. Despite what people tend to think, you will not get "bulky" using weights, especially when combined with cardio exercises! As you continue to strengthen your body, life becomes easier, you are less prone to injury, you build a mindset of eating to fuel your body and the day to day outside of athletics becomes easier. Follow a program, find an influencer you like that doesn't only focus on the Stairmaster or running, and build that STRONG body. 

Next up is flexibility. It is not mandatory, but it is key. This is not the flexibility of contortionists, but of athletes. If you want higher jumps, cleaner lines, and fewer injuries, stretch every day for as little as 5 intentional minutes. Intentional meaning you are truly stretching and lengthening muscles for 5 full minutes, not playing on your phone while going through the motions. Focus on hamstrings, shoulders, and back. Try yoga or Pilates—they're great for mobility and core strength. Stretch with intention and be uncomfortable, but not in pain. Some of the top cheerleaders cannot do all three splits to the ground, but their body is limber enough to stretch to a pretty jump for a split second. Foam rolling is a game-changer for recovery too. You can easily purchase a foam roller online, from one of the athletic retail shops like "Play It Again Sports" or other similar places, or big box stores like Big Five.

If you have been an athlete before then you already know how important the mind is. Mindset is just as important as physical training. Set goals. Make them clear and achievable - ones like holding a stretch longer, perfecting a specific stunt, or increasing endurance. Watch videos of top teams to study technique. Visualize yourself hitting every move perfectly. Confidence starts in your own head!

Along with mindset, the discipline to succeed begins off the mat/court/field/track. Discipline takes over when motivation fails. Read that again...discipline takes over when motivation fails. All season you are motivated to be better but when there are no more practices, what drives you? Discipline. The discipline to continue and improve.  It’s about consistently making the right choices, pushing through discomfort, and holding yourself accountable. In the context of cheerleading (or any sport), discipline means showing up for workouts, sticking to your training plan, and making smart decisions about rest and nutrition—even when no one is watching. It’s what separates good athletes from great ones. 

Last but definitely not least...Tumbling and Stunting don’t take care of themselves. If you can, find an open gym or a coach to help refine your skills. If that’s not an option, work on core strength and drills that mimic those movements. Jumps need constant attention too. Toe touches, hurdlers, pikes—drill them with correct form and explosive power. You can find plenty of drills using your bed or chair (safety precautions taken of course). Hopefully you can find a coach, peers, or nearby gym to continue to hone those skills but if you cannot, that doesn't mean you just hope for the best. Continue to strengthen your body so when the time comes, it is not muscle you are lacking to learn a new skill.

Stay connected to the sport. Attend camps or clinics. Try other activities like dance or gymnastics to improve coordination. Keep in touch with teammates—motivation is easier when you’re not doing it alone...just look at CrossFit or all those other workout activities where you see groups of people doing it together to help inspire and motivate each other!

Bottom line: The off-season is your chance to get ahead. Use it wisely, and you’ll walk into tryouts and/or the start of the season feeling stronger, more confident, and ready to crush it!

Good luck in your 2025-2026 Tryouts and Season and keep checking back for more blogs on a variety of topics!