As a former Cheerleader, I know all about the dedication and physical commitment that’s required in the sport of cheerleading.

The physical demands on the body can vary from pulled muscles and sprains to more serious injuries like broken bones, and concussions. For this reason, it’s essential that you take care of your body before and after practice, competitions, and game days.

Today we are sharing a few our favorite warm-up moves and cool down stretches for cheer squads and dance teams.

Mountain Climbers:

Begin in plank position hold for 10-20 seconds. Place hands on the ground slightly wider than shoulder-width distance apart.

While holding the upper body in place, alternate the legs, pulling the knee toward the chest and extending forward leg back.

Keep hips lifted up while performing the set. Complete three sets of 20.


Stand with your feet hip distance apart. Lower your body into a squat by pushing your hips back and bending your knees. Imagine you are sitting back into a chair. 

Hold this position for 2-3 seconds, and then slowly push yourself back to the starting position.

Engage your core by pulling your navel toward your spine. Make sure your body weight is placed in your heels, not your toes. 

Wide-Legged Forward Fold with a Twist:

Begin standing and step your feet wide apart with your toes turned slightly in toward each other.
Inhale and reach arms toward the sky and exhale as you fold forward at the hips. Place hands on the ground between your legs. 

Move your left hand to the center between your feet and reach the right arm to the sky and twist through the torso and gaze up at your right thumb Hold for five counts breathing in and out. 

Slowly begin to unwind and return both hands to the floor. Then, bring your right hand to the center and repeat the twist to the left for the same amount of time. On an inhalation, slowly roll up to standing.

Downward Dog:

Begin on hands and knees (not demonstrated). 

Reach your pelvis up toward the ceiling, and push your sit bones to the back. Gently straighten your legs, but do not lock your knees. Bring your body into the shape of an “A.” Do not walk your feet closer to your hands — keep the extension of your whole body.

Press the floor away from you as you lift and lengthen your spine, lift your sit bones up toward the ceiling. Now press down equally through your heels and the palms of your hands. Gaze between your legs or toward your navel.

Hold the stretch 60 seconds breathing in and out. Finish by moving into a seated cross leg position lifting the crown of your head up to the sky. Keep your back straight place your hands on your knees and gently inhale and exhale. 

Our lovely model is wearing our super stylish GK capris with a GK bra top layered under a GK tank top.

To see all our practice and in-stock cheer styles, go to