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Above the Crowd: Cheer Flyer Strength System

Flying in cheerleading isn’t just about defying gravity — it’s about total body control, unwavering balance, and strength under pressure.
This flyer-specific training plan builds the foundation for confident holds, dynamic transitions, and stable landings — everything it takes to soar above the crowd.

What This Planner Builds:

Balance, bracing, and ankle control for held stunts and liberty work

Core-to-shoulder integration for aerial body lines and motion transitions

Flexibility and mobility needed for flyer extensions and flexibility skills

Strength for clean catches, sharp motions, and injury prevention

Built from cheerleading-specific progressions and elite performance protocols, this system prepares you for the air — and keeps you there.

Cheer Flyer Planner – Hit the Hold

Cheer Flyer-Specific Planner

Select Difficulty Level:

Your Workout Plan

Workout 1: Balance & Core Bracing

  • Wall Sit with Toe Raise – 3 sets x 30 sec
  • Dead Bug – 3 sets x 10 reps per side
  • Glute Bridge March – 3 sets x 10 reps
  • Star Pose Balance Hold – 3 sets x 15 sec per side
  • Standing T-Spine Reach + Twist – 3 sets x 8 reps per side
  • Foam Roll Calves & Quads – 2 sets x 30 sec each

Workout 2: Flexibility & Control

  • Dynamic Hamstring Kicks – 3 sets x 10 per leg
  • Wall Angels – 3 sets x 10 reps
  • Side Plank with Reach – 3 sets x 10 per side
  • Standing Quad Stretch with Reach – 3 sets x 20 sec per leg
  • Supine Single-Leg Lowering – 3 sets x 10 per leg
  • Butterfly Stretch + Forward Fold – 2 sets x 30 sec

Your Workout Plan

Workout 3: Single-Leg Strength & Coordination

  • Step-Ups to Balance – 3 sets x 8 per leg
  • Goblet Squat – 3 sets x 10 reps
  • Bird Dog Reach – 3 sets x 10 per side
  • Towel Sliders: Reverse Lunge – 3 sets x 8 per leg
  • Standing Calf Raise + Pause – 3 sets x 15 reps
  • Active Pigeon Stretch – 2 sets x 30 sec per side

Workout 4: Overhead Strength + Flexibility

  • Wall Shoulder Press (Isometric) – 3 sets x 20 sec
  • Prone Y-T-L Raises – 3 sets x 8 reps each
  • Hollow Body Hold – 3 sets x 20 sec
  • Supine Leg Raise + Pull – 3 sets x 10 per leg
  • Ankle Alphabet – 1 set full alphabet per side
  • Forward Fold with Ankle Reach – 2 sets x 30 sec

Your Workout Plan

Workout 5: Flight Power & Core Control

  • Jump to Stick – 3 sets x 5 reps
  • Side Plank with Leg Raise – 3 sets x 8 per side
  • Goblet Split Squat – 3 sets x 8 per leg
  • Overhead Dumbbell March – 3 sets x 20 steps
  • Single-Leg Glute Bridge Hold – 3 sets x 15 sec per leg
  • Supine Hamstring Band Stretch – 2 sets x 30 sec per leg

Workout 6: Aerial Stability & Catch Readiness

  • Box Jump to Balance Hold – 3 sets x 5 reps
  • Hollow Rock + Flutter Kick – 3 sets x 20 sec
  • Elevated Toe Point Hold – 3 sets x 15 sec
  • Band Y-Pullapart – 3 sets x 15 reps
  • Heel Raise to Ball of Foot Hold – 3 sets x 20 sec
  • Windmill Stretch – 2 sets x 30 sec per side