What Aspiring Pro Cheerleaders Should Know About Functional Strength Training

Becoming a professional cheerleader requires a combination of grace, athleticism, and stamina. While many focus on perfecting routines, mastering choreography, and maintaining physical appearance, one often overlooked but critical component of preparation is functional strength training. This approach to fitness not only enhances physical performance but also reduces the risk of injury and ensures a long, successful career.

What Is Functional Strength Training?

Functional strength training focuses on exercises that mimic real-life movements and improve overall body mechanics. Unlike traditional weightlifting, which often isolates specific muscle groups, functional training works multiple muscles simultaneously, enhancing coordination, balance, and stability. For cheerleaders, this translates to better jumps, sharper motions, and greater endurance on the field.

The core principle of functional training is to prepare the body for the dynamic demands of daily life—or, in this case, the physical rigors of professional cheerleading. Exercises like squats, lunges, planks, and rotational movements align closely with the types of motions performed in cheer routines.

Why Functional Strength Training Matters for Cheerleaders

1. Enhanced Performance

Cheerleading requires explosive power, endurance, and agility. Functional strength training develops the fast-twitch muscle fibers necessary for high jumps, powerful stunts, and quick transitions. Movements like kettlebell swings or medicine ball throws train the body to generate force quickly and efficiently, which is crucial for executing dynamic cheer motions.

Additionally, functional training improves core strength, a key element in maintaining balance during stunts and supporting spinal health during intense routines. A strong core also contributes to better posture, which is essential for the polished, professional appearance that cheerleading demands.

2. Injury Prevention

Cheerleaders often perform repetitive, high-impact movements that place stress on the body. Functional strength training strengthens stabilizing muscles, ligaments, and joints, reducing the risk of common injuries like sprains, strains, and lower back pain.

For example, single-leg exercises like split squats or step-ups improve balance and target the muscles around the knees and ankles, which are vulnerable during jumps and landings. By focusing on functional movements, cheerleaders can build a body that is more resilient to the physical demands of performances.

Read more: Nutrition for Injury Prevention and Faster Recovery in Pro Cheerleading

3. Improved Flexibility and Range of Motion

Functional training often incorporates dynamic stretches and mobility exercises that enhance flexibility. Movements like yoga-inspired flows or resistance band exercises increase joint range of motion, which is critical for the fluidity and precision of cheerleading routines.

How to Incorporate Functional Strength Training

Aspiring cheerleaders should focus on a well-rounded routine that targets all major muscle groups. Key exercises include:

• Bodyweight squats and lunges: For lower-body strength and stability.
• Planks and rotational exercises: To build core strength and stability.
• Push-ups and pull-ups: For upper-body power.
• Dynamic stretches: To improve flexibility and reduce stiffness.

Pairing these exercises with cheer-specific drills ensures that functional strength training complements choreography practice. Working with a coach or trainer knowledgeable in functional fitness can also help tailor a program to individual needs and goals.

Conclusion

Functional strength training is a game-changer for aspiring professional cheerleaders. By focusing on movements that replicate real-world and performance demands, it enhances athletic ability, reduces the risk of injury, and promotes overall physical wellness. Aspiring cheerleaders who integrate functional training into their preparation can build the strength, endurance, and agility needed to excel at auditions and throughout their professional careers.

Need a Great Workout Routine for Your Pro Cheer Audition Prep?

Pro cheerleaders stay fit, flexible, and strong so they can give their best performance in the arena. However, achieving that wow-worthy, toned physique doesn’t happen overnight. You need to arm yourself with the right daily workouts.

Thinking of becoming a pro cheerleader? 

We are offering you our fun, FREE (for a LIMITED time) POM FIT™ INTRO CLASS that teaches you beginner-friendly cardio moves.

To take your cheerleading fitness to the next level, we also have POM FIT™: GAMEDAY1™ - a series of challenging full-body cardio classes that include a body stretch class, kick stretch class, abdominal workout class, and more. 

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