5 Fun & Effective Ways to Keep Your Cheer Team Conditioned Over Summer Break

Keep Skills Sharp, Bodies Strong, and Spirits High All Summer Long

As a cheer coach, summer break can be a double-edged “pom-pom”. On one side: a well-earned mental reset for you and your athletes. On the other hand? Summer break can undo hard-earned progress in strength, stamina, and flexibility.

The trick is keeping your team conditioned in ways that feel fun not forced. Whether your athletes are at home, traveling, or working summer jobs, here are five creative ways to keep them active, accountable, and ready to crush the upcoming season.

1. Launch a Weekly "Condition-from-Home" Challenge

Short, simple, and self-paced weekly conditioning challenges are perfect for busy summer schedules. Try workouts like:

• 3 sets of 20 squat jumps
• 1-minute hollow holds
• 5-minute stretch circuits
• 1-mile jog or brisk walk

Add some friendly competition! Create a “Summer Conditioning Champs” wall in your team’s communication app to track participation and celebrate effort.

Coach Tip: Offer small rewards like bow charms, team stickers, or social shoutouts to keep motivation high!

2. Send Out Pre-Made Conditioning Calendars

Make it easy for athletes to stay on track by designing a 4–6 week conditioning calendar. Keep workouts bodyweight-based and under 20 minutes so they’re doable anywhere.

Sample breakdown:

• Mon/Wed/Fri: Strength + Cardio
• Tues/Thurs: Flexibility + Core
• Sat/Sun: Rest or “Fun Day” options (hiking, swimming, etc.)

This structure removes the guesswork and builds consistency, no matter their summer plans.

3. Host Virtual Team Workouts

Just because your team is physically apart doesn’t mean they can’t train together. Schedule bi-weekly Zoom or Instagram Live sessions to keep that team spirit strong!

Keep it fun and functional:

• 20–30 minute sessions
• Cardio bursts and cheer-specific drills
• Partner workouts (planks, mirror jumps, etc.)

Let your team captains take the lead occasionally; it builds leadership skills and keeps athletes engaged.

4. Encourage Cross-Training

Not every cheerleader wants to grind out push-ups all summer long and that’s okay! Cross-training keeps things fresh and builds overall athleticism.

Encourage them to explore:

• Yoga or Pilates for flexibility and core
• Dance classes to improve rhythm and agility
• Swimming for low-impact endurance
• Tumbling open gyms to keep skills sharp

Different movements, same goal: stronger, more well-rounded athletes.

5. Make Rest and Recovery Part of the Plan

Let’s not forget summer is also slowing down. Remind your team that recovery is part of high performance.

Incorporate into your summer strategy:

• Stretching and foam rolling routines
• Journaling prompts to reflect on goals and growth
• “Tech-free” rest days to recharge mentally

A healthy, rested mind equals a more focused, confident athlete come fall.

Final Thoughts

Summer cheer conditioning doesn’t have to be all-out, all the time. With a mix of creativity, structure, and FUN, your athletes can maintain momentum without burning out.

By helping your team stay connected and active, you’ll set the tone for a strong start to the season physically and mentally.

So go ahead, send that workout, host that Zoom, or just remind your team to take a walk and stretch. It all adds up.