Materials You'll Need:

• Comfortable clothing (like shorts/leggings and a t-shirt)
• Supportive athletic shoes (sneakers)
• Water bottle
• An open, safe space with soft ground if possible (grass, carpet, mat)
• Optional: Music with a good beat
• Optional: Pom-poms!

Let's Get Cheerful! (Cheer Basics 3)

Warm-Up (5-7 minutes)

Let's get our bodies ready to move! Safety first!

1. Jumping Jacks: Do 20 jumping jacks to get your heart pumping.
2. High Knees: March in place, bringing your knees up high for 30 seconds.
3. Arm Circles: Make big circles forward with your arms (10 times), then backward (10 times).
4. Leg Swings: Hold onto a wall or chair for balance. Swing one leg forward and backward gently (10 times), then switch legs.
5. Stretches: Gentle stretches like touching your toes (or reaching for them), quad stretch (pulling foot towards your bottom), and arm stretches across your body. Hold each stretch for 15 seconds.

Jump Into Action! (15-20 minutes)

Today we're learning two super cool jumps! Remember to always land with your knees slightly bent to protect them.

1. Tuck Jump:
   - Start standing tall, feet together, arms by your sides.
   - Swing your arms down and bend your knees (like sitting in a chair).
   - Swing your arms up forcefully and JUMP straight up!
   - As you jump, pull your knees up towards your chest (like tucking into a ball). Keep your back straight.
   - Land softly on the balls of your feet with your knees bent.
   - Practice 5-10 times, focusing on height and pulling those knees up!
2. Star Jump (or Spread Eagle):
   - Start the same way: standing tall, feet together, arms by your sides.
   - Swing arms down, bend knees.
   - Swing arms up and JUMP straight up!
   - In the air, spread your arms and legs out wide like a big star or 'X'. Keep arms and legs straight!
   - Bring arms and legs back in quickly before landing.
   - Land softly on the balls of your feet with knees bent.
   - Practice 5-10 times. Reach for the stars!

Safety Check: Make sure you have enough space. Always land with bent knees!

Chant Power! (10 minutes)

Let's learn a fun chant with some basic motions!

Chant: "Go, Team, Go! Let's Hear It! G-O! Go, Team, Go!"

Motions:

• Go, Team, Go! (Clap three times)
• Let's Hear It! (Hands cup mouth like shouting)
• G-O! (Left arm High V on 'G', Right arm High V on 'O')
• Go, Team, Go! (Punch fists forward three times)

Practice saying the chant and doing the motions together slowly, then speed it up!

Put It All Together! (5-10 minutes)

Let's try combining our skills! Try this mini-routine:

1. Perform the Chant with motions.
2. Do one Tuck Jump.
3. Perform the Chant again.
4. Do one Star Jump.

Try it a few times! Maybe add music!

Cool Down (5 minutes)

Great job! Let's cool down our muscles.

• Walk slowly around your space for 1 minute.
• Repeat the stretches from the warm-up, holding each for 20-30 seconds this time. Focus on your leg muscles (hamstrings, quads).
• Deep breaths: Breathe in slowly through your nose, and out through your mouth.

You did an amazing job learning new cheer jumps and a chant today! Keep practicing your tuck and star jumps, focusing on safety and form. You're becoming a great cheerleader!