Cheer Strength & Conditioning Practice Plan for 11 and 12 Year Olds
At 11 and 12, the engine takes ROUTINE shape: intervals mirroring performances (ninety-second mixed rounds: the routine's honest length), jump-strength CIRCUITS (squats, lunges, landing banks: the flight's funding), core ENDURANCE (the press laddering), and the culture's maturity (counted, loud, positive: the team's voice owned).
This session runs about an hour. Rest discipline turns honest (routines earn their recoveries), the growth spurt trims kindly, and the sport's reality shapes the intervals: routines are ninety seconds of everything: the engine builds in that exact shape.
This plan was written for every 11 and 12 year old. ParentEdge writes one for yours.
Built around their game, their goals, and what they’re working on.
Why ninety-second intervals for cheer?
The routine's length: competitive routines run about two-and-a-half minutes with jump-motion-cardio chaos throughout, and ninety-second mixed rounds at this age build the exact engine in its exact shape. The falloff across three rounds is the mat's honest forecast.
What is the landing bank and why lateral bounds now?
The glue's strength account: stuck landings (tucks, stars, bounds) deposit the absorption and alignment cheer's constant landings spend, and lateral bounds add the growth window's knee insurance (the teenage years' non-negotiable, arriving). Silent-glued-held, graded forever.
How does home conditioning respect team programs?
As the between-funding: teams condition in their cultures and volumes, and the home engine deposits foundations (strength, the press, landing banks) without doubling burns. Heavy team weeks trim home automatically: the accounts compound on the pairing, never the pile.