Are you a flyer, base, backspot, or tumbler?

Cheerleading isn’t just about skills — it’s about stamina, strength, mindset, and being able to perform under pressure for a full 2:30 routine. Here’s what each position needs to truly excel:

Every cheerleading position has unique demands — from strength and power to flexibility, balance, and control.

That’s why I’ve created specific workout programs tailored to each position, so you can train in the way that supports your role best.

FLYERS:

• Core Strength & Stability: Essential for holding body shapes mid-air (like scales, libs, and stretches).

• Flexibility: Especially in hips, hamstrings, shoulders, and back for clean lines and advanced body positions.

• Balance & Body Awareness: Must stay tight and controlled while being lifted, thrown, or twisting.

• Confidence & Calmness: Mental control is huge when being lifted or catching a fall.

Endurance Needs:

• Must hold shapes under fatigue and stay sharp during multiple stunt sections.

• Routines often require fast recoveries between stunts, especially when going from a basket straight into a pyramid or dance.

• A tired flyer can cause the whole stunt to fall — so core, leg, and grip endurance are key.

BASES:

Key Requirements:

• Lower & Upper Body Strength: For lifting, pressing, and catching the flyer.

• Grip & Shoulder Endurance: To maintain strong, locked arms through multiple stunt sequences.

• Timing & Team Coordination: Every stunt relies on precise teamwork and timing.

• Explosiveness: For throwing baskets and fast stunt entries.

Endurance Needs:

• Bases work nonstop during the routine — little to no breaks.

• Muscle fatigue in legs or arms can lead to shaky stunts, bad catches, or missed grips.

• Needs a balance of power and stamina to hit the same high intensity from start to finish.

TUMBLERS:

Key Requirements:

• Explosiveness & Power: For flips, passes, and connection skills.

• Mobility & Coordination: Clean transitions and strong landings.

• Core & Shoulder Strength: To stabilize through handsprings, tucks, and layouts.

• Speed & Focus: Quick passes need fast decision-making and control.

Endurance Needs:

• Tumblers need sprint-style endurance — explosive power multiple times throughout the routine.

• Routines may have 2–3 tumbling passes, plus dance or stunts in between.

• Fatigue can cause poor technique, mental hesitation, or injury — so cardio and muscular stamina are key.

BACKSPOTS:

Key Requirements:

• Height & Range: Often taller to reach and assist from the back.

• Reflexes & Reaction Time: Key to safe dismounts and catching unexpected falls.

• Upper Body Strength: Helps lift in tosses and secure landings.

• Focus & Calm Under Pressure: Backspots are often the stabilizers in chaotic moments.

Endurance Needs:

• Constant lifting, catching, and adjusting through the entire routine.

• Needs fast recovery and reflex stamina — especially during dismounts when adrenaline is high and muscles are burning.

• Mental endurance is vital — they often make on-the-spot corrections to save a wobble or fall.