“The strength and skill set required are astronomically higher than they were 40 years ago.”
Les Stella, former President of the USASF (All-Star Cheerleading governing body)
Cheerleading has evolved dramatically over the past few decades. What was once a sideline activity has now become a competitive sport requiring a unique blend of flexibility, strength, and power. Les Stella, who has witnessed these changes firsthand, reflects on how the demands on cheerleaders have escalated. “The skills I had as a cheerleader in 1983 wouldn’t be anywhere near enough to compete at the level these young athletes are today,” he jokes, but the truth behind his humor is undeniable.
The shift towards specialization in cheerleading, where athletes immerse themselves fully in the sport, has led to the development of incredibly talented cheerleaders. However, this singular focus comes with its own set of challenges. Stella warns parents about the risks of being a single-sport athlete. “Kids who participate in multiple sports tend to be more well-rounded, avoid burnout, and become more competitive in their primary sport,” he notes. The importance of a balanced athletic foundation cannot be overstated.
The physical demands on cheerleaders today are immense. Stella explains that cheerleading is unique in that it requires a combination of flexibility, brute strength, power, and explosiveness. Regardless of body type, every cheerleader needs to build strength that’s proportional to their frame. “Having enough core strength to pull your knees over in a tumble is crucial,” Stella emphasizes. Without it, advancement in the sport is nearly impossible.
This raises a critical question: Are All-Star Cheer programs fully prepared to develop the strength and injury resilience required for their athletes?
Stella’s answer is sobering. “It’s important to train strength, but unfortunately, most of these athletes don’t get the training they need,” he says. Coaches are often focused on choreography, routines, and building pyramids, leaving little time for strength and flexibility training. Yet, to reach the levels these cheerleaders aspire to, additional strength and flexibility work is essential.
In contrast to major sports like football and baseball, where strength development is ingrained in the culture, cheerleading has yet to fully embrace this aspect. Parents, often overwhelmed by the costs of practice, lessons, competitions, and travel, may deprioritize strength training, inadvertently putting their athletes at a disadvantage and at risk of injury.
When asked to identify the most crucial type of strength for cheerleaders, Stella doesn’t hesitate. “Core strength, hands down,” he asserts. A lack of core strength and control is often the root cause of pain in wrists, elbows, and ankles during stunts. Without a strong core, these young athletes are at risk of injury and are less likely to excel.
If you’re ready to help your cheerleader build the strength they need to succeed, consider joining our Pilates for Cheer athlete development program at Hollywood Cheer and Tumble. Our program focuses on building the core strength and flexibility that are essential for advancing in cheerleading while preventing injuries.