Choose A Cheerleading Drill Below
Toe Touch Training | Improve Jump Height
Cheerleaders compete at a variety of levels. At the high school and college level the competition is fierce. Le't build more jump and kick height today with Kbands resistance. Learn how to build strength during your toe touch training.
Equipment Used: Kbands
Best Stretching Exercises For Cheerleaders
A staple of cheerleading and gymnastics is flexibility. By implementing flexibility exercises into a regular workout routine cheerleaders will see significant increases in flexibility and range of motion, along with a decrease in injuries.
Equipment Used: Stunt Strap
Spirit Kicks Chearleading Drill
Flexibility is key for cheerleaders. The ‘scale’ requires a cheerleader to be able to do the splits. Strap on Kbands to increase balance and become a stronger cheerleader.
Kbands Hurdler Stretching Routine
Cheerleaders looking to gain mobility and strength in the hips need to begin regularly performing the Kbands Hurdler Stretching Routine before each training session or performance.
Equipment Used: Kbands
Step by Step Tutorial for Cheerleading Toe Touch
Cheerleaders, this video and step by step tutorial on how to perform and improve a cheerleading toe touch is for you. The instructions include leg and arm positions and safety procedures.
Heel Stretch Flexibility Training
Use this cheerleading specific drill to increase mobility and strength in cheerleaders legs and hips. Mastering this drill means cheerleaders will gain a great deal of essential flexibility in their hamstring, glutes, and hips.
Equipment Used: Kbands
Ballerina Rear Raises
Perform Cheer Bands Ballerina RDL’s at the beginning of a training routine to increase mobility and strength in the legs and hips. Use this to warmup the body as well as build stability in the low back and abs.
Equipment Used: Kbands
Resisted Rear Raise Arabesque
To improve balance for beginner cheerleaders use the Kbands Arabesque Ballet Training. This balance drill uses a simple cheerleading stunt, the Arabesque, to help cheerleaders gain balance and strength in the legs, hips, and core.
Equipment Used: Kbands
Kbands Resisted Heel Stretch Drill
To help increase hip and quadriceps strength cheerleaders and athletes should work the Kbands Resisted Heel Stretch into a regular workout routine. Resistance provided by Kbands Cheer Bands helps challenge cheerleaders as they work to successfully execute the resisted heel stretch and hold the stunt at the top.
Equipment Used: Kbands
Strength Training Exercises For Cheerleading
To increase mobility and strength cheerleaders should grab a set of Cheer Bands and begin performing the Kbands Elevated Leg Extensions. This cheerleading drill challenges both strength and balance with added resistance to induce greater muscle activation.
Equipment Used: Kbands
Cheer Tuck Jumps
A great way to improve your stunting is to take stunts out of the equation. Build your vertical leap with the Elite Cheer Knee Tucks and stunt better today.
Equipment Used: Kbands
High Knee Exchange Drill
Static holds, mixed with resistance, and followed by a burnout set at the end will challenge cheerleaders to build greater strength and power in their hips and legs.
Equipment Used: Kbands
Build An All-Star Cheerleading Hurdler
Watch and learn as a college level cheerleader shows how to perform and improve your hurdler. She will perform the hurdler with and without Kbands resistance to show the gain in momentum and height to improve hurdler and create consistency.
Equipment Used: Kbands
Kbands Cheer Resistance Bands Pointer Drill
Cheerleaders who train in group or individual settings can use this resisted cheerleading drill as a combo warmup and strength training exercise. Combining resistance with the pointer drill allows cheerleaders to warmup and develop strength in their low back and abs.
Equipment Used: Kbands
Ready, Set, Jump and Flex – Cheerleading Hurdler
The Hurdler is a very common cheerleading stunt and is performed often. Using Kbands for resistance when practicing cheerleading stunts will improve height and flexibility.
Equipment Used: Kbands
Kbands Explode And Hold Drill
Cheerleaders, increase your vertical and strength when performing challenging stunts like the scorpion or arabesque. Combine explosive movements with static holds and resistance to strengthen both slow twitch and fast twitch muscle fibers in the legs and hips.
Equipment Used: Kbands
Reverse Scissor - Mountain Climber
Use this effective superset style of training to strengthen the core. Use this superset model with a variety of exercises for a great workout.
Equipment Used: Kbands
Cheerleading Resisted Front Raise
By practicing front kicks with resistance, youth cheerleaders will experience accelerated increases in their body control and range of motion, allowing for the successful execution of more advanced and more difficult stunts.
Equipment Used: Kbands
Kbands Sidekick Strengthener
Increase leg strength with the Kbands Sidekick Strengthener. Use lateral motions and Kbands Leg Resistance Bands to challenge the strength of the glutes and hip flexors.
Equipment Used: Kbands
Cheer Strength Side Raise
To help increase jump height cheerleaders need to work the Kbands cheer side raise into their regular workout routine. This cheer workout will help cheerleaders build strength in their glutes and hips through the lateral resisted motion.
Equipment Used: Kbands
Cheerleading - Lower Back Stretch Routine
A cheerleader’s lower back takes a pounding with all the stunt training and performance they are involved in. Learn how to work those muscles to alleviate back pain and reduce/prevent injury while performing high impact stunts.
Equipment Used: Stunt Strap
Hold, Stretch, And Jump Combo
Use the Hold, Stretch, And Jump Combo to work a variety of cheerleading and dance skills in a single drill. Build strength and explosive power by using the Kbands Leg Resistance Bands.
Equipment Used: Kbands
Cheerleaders - Kick High, Jump High, and Compete With The Best
Cheerleading is a highly competitive sport. Get ahead of the competition by training with Kbands to improve your stunts and increase flexibility.
Equipment Used: Kbands
Cheerleading Conditioning Split Jumps
By utilizing the Kbands Cheer Split Jumps cheerleaders will be able to work on maximizing their jump height while raising their heart rate and conditioning the body. By adding resistance to the cheer split jump, cheerleaders will be able to work both explosive power and cheer conditioning.
Equipment Used: Kbands
Cheerleading Stunt Strap Stunt Training – Become The Best
Flexibility and balance are a must to perform a scorpion. Kbands Stunt Strap will help cheerleaders work their range of motion to get to the next level and compete against the best.
Equipment Used: Stunt Strap
Cheer Circuit Training
Use circuit workouts like the Advanced Cardio Exercise Routine to increase cardiovascular strength in cheerleaders. Utilize core strengthening exercises along with cardio exercises to build core stability while increasing foot speed and agility.
Equipment Used: Kbands, Ladder
Liberty and Stunt Training For All
Strengthen those legs, hips and core to improve your Liberty stunt. Cheerleaders perform the Liberty stunt often and maintaining balance and control are vital aspects of this stunt. Learn more about improving your liberty stunt.
Equipment Used: Kbands
Cheer Ladder Footwork
Use great fitness equipment like the Speed and Agility Ladder and Kbands Leg Resistance Bands to complete this cheerleading footwork drill. Cheerleaders should use the Fast Feet Ladder Exercises to improve body control and awareness. This drill can also be used in a circuit style workout to improve conditioning and foot speed.
Equipment Used: Kbands
Arabesque Cheerleading Training
It takes great balance to perform a great looking Arabesque. With Kbands cheerleaders are able to work the hips and glutes while doing stunts like the Arabesque. Perform the stunt with Kbands and then without to see the difference.
Equipment Used: Kbands
Cheer Routines To Increase Jump Height And Flexibility
The Kbands hurdler training routine is an excellent cheer routine to help cheerleaders develop strength in the legs and hips. The added resistance will help cheerleaders maximize their jump height by strengthening the glutes, core, and hip flexors.
Equipment Used: Kbands
PNF Stretching Technique
Use the Kbands Stunt Strap and PNF (Proprioceptive Neuromuscular Facilitation) stretches to quickly increase cheerleaders flexibility and range of motion in the hips, hamstrings, quadriceps, and groin area. Cheerleaders who struggle with flexibility will greatly benefit from performing this stretching series 2-3 times per week.
Equipment Used: Stunt Strap
Hold a Perfect Heel Stretch – Learn How
To most people the heel stretch looks painful but to a cheerleader it becomes second nature. It takes excessive hip strength, stability, and balance. Read on to find out how to improve your heel stretch cheerleading stunt.
Equipment Used: Kbands
Team Toe Touch Drill
Learn how to do a toe touch perfectly with this drill. Using resistance enhances the muscle fibers used, creating a higher jump for cheerleaders.
Equipment Used: Kbands
Scissor Plank Combo
Get a great abs workout with the Cheer Bands Resisted Scissor Kicks. This core training drill utilizes different movements, at different speeds, to increase core activation and stabilization.
Equipment Used: Kbands
Flexibility Matters – Perform Great Cheerleading Stunts
Great cheerleading stunts require great flexibility. Push your flexibility to the max by using Kbands Stunt Strap to warm up and stretch. Read more about Kbands Stunt Strap.
Equipment Used: Stunt Strap
Team Cheer Challenge Planks
Build team chemistry and cohesiveness with cheerleading team building drills like the Kbands Performance Plank. This drill builds team chemistry as well as abdominal and upper body strength.
Equipment Used: Kbands
Double Taps
Ladder workouts are a great way for cheerleaders, dancers, and gymnasts to increase their foot speed and muscle activation in their legs, hips, and core. Use Kbands Leg Resistance Bands to increase tension and strengthen the hip flexors.
Equipment Used: Kbands
Tumble To The Top – Cheerleading Competitive Stunt Training
Gain momentum and body control to perform a sequence of back handsprings and tumble your way to being a great cheerleader.
Equipment Used: Kbands
Upper Body Strength to Back Handspring – Cheerleading Tumbling
Most cheerleaders enjoy tumbling and are looking for ways to improve their skills. Build strength and momentum to complete back handsprings correctly and comfortably.
Equipment Used: Kbands
How Kbands Help Cheerleaders and Gymnasts Perform Better
Cheerleading and gymnastics work hand in hand when it comes to training. To be an elite athlete in this category, an athlete must have a strong core, explosive power in their legs, and hip flexor strength. The great thing about Kbands is that this is their exact purpose.
Equipment Used: Kbands