The Top 3 Mistakes That Cheerleaders Make Every Season

While summer is officially behind us (I know, I’m sad too), there’s something exciting ahead—the start of a brand-new season. I’m pumped to see all the fresh teams, creative routines, and fierce competitions that the next season has in store.

Pretty soon, everyone will be watching to see the new skills you’ve learned over the summer. You did work on new skills, right?

If not, you’ve just made the first of three common mistakes I see cheerleaders make every year. Don’t worry, though—I’ll show you exactly how to catch up and avoid making the other two. I want this to be your best season ever. I want you to make memories that last a lifetime—because in the end, that’s what you’ll carry with you when you age out or hang up your uniform for good.

Let’s dive in.

Mistake #1: Wasting Your Summer

I get it—as soon as school’s out and summer starts, all you want to do is lie in the sun, sleep, eat, and party. And yes, you’ve earned a mental break. But taking the entire summer off? That’s where many cheerleaders go wrong.

Taking a week to decompress after school is reasonable. But let’s be honest—if you’re an all-star cheerleader, you’re a competitive athlete. That means you play to win. So, summer should be your time to build skills and become an even more valuable teammate.

Take clinics, attend workshops, ramp up conditioning, and stretch regularly. There’s no excuse for starting the new season without at least one new skill.

The Solution

If your summer wasn’t as productive as it could’ve been, here’s how to make up for it—starting now:

• Pick one skill that can actually help your team. For example, if you’re a Level 3 athlete with a round-off back tuck, maybe a punch front tuck is a logical next step. Talk to your coach about what’s most useful.
• Book a private lesson every week with the right coach. Focus specifically on that one skill (assuming you meet the prerequisites).
• Break the skill into segments. Take a standing back handspring, for instance. Break it into: jump back, handstand, and snapdown. Now pick three drills for each part and practice 3–4 times a week on your own.
• Put in the time. Aim for 30 hours of focused training—15 hours of private coaching and 15 hours of at-home drills. At two hours a week, that’s less than two months to make it happen. Once it clicks, use the rest of your time to refine and perfect it.

Mistake #2: Eating Too Close to Practice

As a fitness and nutrition coach, I see this one a lot—not just with athletes, but with their parents too. Eating a full meal right before practice is a recipe for disaster.

I once had a student who was normally a beast in private lessons—focused, motivated, and consistent. One evening, though, he was sluggish, kept sitting between drills, and seemed totally off. When I checked in, it turned out he’d eaten a two-course dinner just 30 minutes earlier. Mid-conversation, he clutched his stomach, turned pale—and let’s just say, the floor barely survived.

The Solution

Understand that after you eat, your body needs time to digest and convert food into usable fuel. Here’s a rough guide:

• Meats: 4–6 hours
• Complex carbs (rice, pasta): 2–3 hours
• Dairy: 60–90 minutes
• Fruits and veggies: 45–60 minutes
• Juices and liquid carbs: 20–30 minutes
• Water: Immediate

Parents—if you insist your athlete eat chicken and rice an hour before practice, you’re sending them into training with a full stomach but no usable energy. That’s not just uncomfortable—it’s counterproductive.

Short on time? Try this:

My go-to pre-practice snack: a slice of whole wheat bread with peanut butter and berry jam, plus a small cup of coffee (or chocolate milk for younger athletes). I call it the CCF stack: caffeine, carbs, and fiber.

The berries and bread give quick energy and fiber. Peanut butter adds healthy fats and slows digestion, helping extend your energy release. The caffeine gives you a smooth energy boost without the crash. Nothing gets stored as fat, and it won’t weigh you down.

Mistake #3: Not Managing Your Time

Let’s rephrase this: you can’t manage time—you can only manage yourself. Time keeps moving forward whether you like it or not.

As someone who juggled competitive cheer with high school and college—and now works with teachers and coaches—I know firsthand that students get plenty of notice for big assignments. Many teachers will even work with your schedule if you need to travel for competitions.

But if you leave everything to the last minute and miss practice? That affects more than just you—it affects your whole stunt group.

The Solution

Here’s a simple plan to keep you organized:

1. Use a calendar to map out everything: comp dates, project deadlines, test days.
2. Ask coaches and teachers for tentative dates you may have missed.
3. Don’t procrastinate. Break big projects into small daily tasks and chip away consistently.
4. If school conflicts with cheer, talk to your teacher first. Ask to complete work early, not late—it shows responsibility and earns trust. Most teachers will appreciate your initiative.

A note for parents:

Discipline is important, but please don’t lump cheer in with other privileges like phones or curfews. Cheer is a team sport. Missing practice doesn’t just affect your child—it impacts every athlete on that mat.

One missed practice could be the reason a stunt doesn’t hit at competition. That could lead to a deduction, a missed bid, or a lost title. Ask any experienced coach—they’ve seen it happen.

Instead, partner with coaches. Let us know if your athlete’s grades slip. We’ll make sure there are consequences—like extra conditioning—that reinforce the importance of school without punishing the team.

Here’s to your best season yet. Train hard, eat smart, and stay focused. You’ve got this.

For more performance tips and expert coaching insights, visit cheerdaily.com