Many cheer teams have their athletes run a timed mile for their conditioning. There's nothing wrong with that but there are a few ways we can make our conditioning more "cheer specific."

Cheerleaders are primarily power and strength athletes. We perform max effort skills for under 3 minutes in our routines. Or, we stand on the sideline performing sharp motions and explosive jumps for 15-30 seconds at a time before taking a break in between cheers.

Some things I have some of my clients do for their conditioning is:

500 meter row for time

800 meter run for time (half mile)

3 minute AMRAP (as many rounds/reps as possible) of a 100 meter sprint, 10 push-ups, 10 squat jumps.

These are just a few ideas to keep the intensity higher for shorter intervals of time. You may have your athletes take a 3 minute break to recover and repeat!