Cheerleading Cheat Sheet

The key takeaways for beginners – tightness, sharp motions and the safety rules every stunt stands on.

Equipment

Item	Priority	Tip
Cheer shoes	High	Cushioning for jumps, grip for bases – normal sneakers are not enough.
No jewellery	High	Jewellery and long nails are absolutely off-limits – injury risk for everyone.
Clothing	Medium	Close-fitting so nothing snags during stunts.

The 3 golden technique rules

Factor 1: Tightness

Concept: No base can safely lift limp bodies (“noodles”). Tip: Hold full-body tension – only those who are tight stand stable and fly safe.

Factor 2: Snap the motions

Concept: Soft, bouncy movements look sloppy and out of sync. Tip: Lock in powerfully and directly on the spot – correct fists make every motion sharper.

Factor 3: Live the counts

Concept: If you don’t count, you endanger the whole group’s synchronicity. Tip: Everything happens on the beat – count out loud until the counts live in your body.

Stunt safety

Never without a spotter: Train new elements only with backup – no exceptions.
Clear commands: Communication prevents misunderstandings – and misunderstandings are falls.
Respect the height: Follow the coaches’ instructions – basics must be solid before you go up.

Team mindset

Trust: The ultimate team sport – your team catches you, you catch your team.
Basics first: Master body tension and motions before stunts are even a topic.
Reliability: On time, prepared, focused – in a stunt everyone depends on everyone.

Cheer fitness

Core power: A solid core protects the back and carries every balance.
Full-body strength: Strength and endurance are the basis of all cheer skills.
Consistency: Short, regular sessions beat rare marathon practices.

Pro tip: You can practise tightness anywhere: ten seconds of full-body tension, several times a day. If you can hold yourself, you are lighter than your weight for every base.