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INTRODUCTION
Jazmin (video): Good day every one! We are the group IT'S THE MAP! In this video, we will learn about
the basic cheerleading positions.
There are simple cheerleading positions that almost all cheerleaders use, whether you're cheering for your
school squad or doing competitive type of cheering. Knowing each movement will help you learn new
steps quickly and easily and doing the motion correctly allows the whole group to appear more uniform
and sharp throughout the performance.
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WARM - UP
Warming up and stretching correctly before any form of exercise is essential if you want to avoid injury.
Cheerleading will require almost every muscle in your body to engage and considering cheerleading is
one of the most active sports around, you need to make sure your warm-up routine is just as active whilst
working all of the muscles you’re about to use.
There is no strict routine that works better than others, but we have collected the most common and
widely used warm up and stretching exercises that will help you get ready for practice.
Let's proceed to our warm up exercises!
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Bella (demo video) | Jennrose (voice over)
NECK TILTS - Sit or stand with good posture looking straight ahead. Tilt your head to the right, trying to
touch the side of your upper right shoulder. Hold the stretch for 5 count before returning to the center.
Then tilt your head to the left, trying to touch the side of your upper left shoulder. Hold this position for 5
counts and return to the center.
NECK ROTATIONS - Keep your shoulder width in good posture and keep your hands loosely at your
sides. Then rotate your head clockwise and counter clockwise.
CHEST EXPANSION - Bring your hands up to your shoulders placing your fingertips at the top of your
shoulders, elbows pointing forward and move it out to your sides in a horizontal plane, at the end of the
motion bring the elbows back to starting position.
SIDE ARM RAISES - Position as above, hands rose to shoulder height. Perform dynamic forearm raises,
inwards and outwards.
ARMS ROTATION - Keep your arms straight at your sides. Perform both arms rotation simultaneously.
Do it clockwise and counter clockwise.
Jazmin (video): Ensuring that you are properly warmed up before practice will not only reduce the
chances of injury but help you with your overall performance. So warm up, stretch and enjoy it!
Now let us proceed to hands positions!
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HANDS POSITIONS:
Abigail (video) | Eirene (demo video)
CLAP - Bend your elbows and bring your arms in tight to your body. Your elbows should be pulled in
and pointed down, and your hands should be just below your chin. Bring your hands together, and your
fingers should be facing up toward your chin.
CLASP - Bring your arms and hands into a middle clasp position. Pulled your elbows in and keep your
arms at chest level.
BUCKET – Hold your arms straight out in front at your chest level with fists facing downwards, as if
holding the handle of a bucket in each hand.
CANDLESTICK – Extend your arms out in front at your chest level with fists facing each other, as if
they were holding a lit candle in each hand.
DAGGERS - Bend your elbows in and bring your arms in tight to your body. Keep your hands in fists
with your fingers facing in and your knuckles facing out.
HANDS ON HIPS – Keep your hands in fists and put it just where the hips are placed. Elbows should be
straight out to the sides and not pointed to the front.
Abigail (video): Let us now proceed to arms positions!
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ARMS POSITONS:
Bonao (video) | Sherwin (demo video)
HIGH “V” - Extend your arms upwards and at a 45-degree angle from your head with your hands in fists.
Keep your thumbs facing out and your pinkies facing inside.
LOW “V” - Extend your arms downwards and at a 45-degree angle from your body with your hands in
fists as if you are holding 2 buckets of water.
T MOTION - Raise your arms sideward forming a “T” shape. Just relax your arms and keep your hands
in fists.
HALF T - It is the same as the "T" motion, just bend your arms in and keep it at your chest level.
TOUCHDOWN - Extend both arms straight up, and bring them in line with your body so that your arms
touch your ears. Keep your hands in fists with your fingers facing in and your knuckles facing out.
LOW TOUCHDOWN - Extend both arms straight down, and bring them in tight with your body. Arms
should be in line with, but pulled slightly in front of the legs. Keep your hands in fists with your thumbs
facing the crowd and your pinkies facing your body.
BOW AND ARROW – Bring your one arm in a "T" form and the other arm should be in a Half T.
DAGGERS - Bend your elbows in and bring your arms in tight to your body. Keep your hands in fists
with your fingers facing in and your knuckles facing out.
BOX - From dagger, just bring your arms up to make a frame around your face. Make sure your arms are
parallel to the floor.
MUSCLE - From Box, bring your arms to the side just like muscle arms.
DIAGONAL - Extend your one arm in a half high “V” position and extend your other arm in a half low
“V” position.
K MOTION - Extend your one arm in a half high “V” position and extend your other arm in a half low
“V” position across the body.
L MOTION - Bring your one arm to the side of your body forming a “T” motion and extend your other
arm upward just like the punch motion.
LOW L MOTION - Bring your one arm to the side of your body forming a “T” motion and extend your
other arm downward.
CORNER MOTION - Bring your one arm in tight to your body and bend your elbow. Keep your hands in
fist and it should be close to your chin. Then your other arm should be in a half “T” motion.
PUNCH - Extend your one arm facing upwards and keep it straight. Put your other arm on your hip and
remember to keep your hands in fist.
CHECK MOTION - Extend your one arm straight upwards. Put your other arm on your hip and your
elbow should be at the side of your waist.
Bonao (video): Let us now proceed to body positions!
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BODY POSITONS:
Jennrose (video) | Alonica (demo video)
BEGINNING STANCE - Stand up straight with your shoulders back, keep your head up and face
forward. Your legs should be together with your feet facing forward. Place your hands at your hips and
keep your hands in a fist.
CHEER STANCE – It is the same as the beginning stance but the only difference is your legs should be
away to each other.
SIDE LUNGE - Place your hands at your hips and keep your hands in a fist. Put your one leg apart from
the other and slightly bent your other knee, facing sideward.
KNEELING POSITION – Put your arms to your hips and remember to keep your hands in a fist. Bent
your knees and it should touch the ground.
KNEELING DIAGONAL – This position is just the same as the previous one but the difference is you
have to put your other leg straight, facing sideward.
LIBERTY STANCE - Stand up straight and keep your body in a good posture. Place your hands like the
high “V” position. Your one leg should be straight and bent the other one, upward.
Now that you have learned the hand, arms and body positions, let us proceed to the importance and tips or
things to avoid in cheer dance.
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Aliza (video)
TIPS/THINGS TO AVOID
SHARP MOVES - Your muscles should be tight and your arms should be stiff when you are hitting your
motions. A loose arm will make the motion sloppy. Don’t just put your arms into position, snap them into
position!
STRAIGHT LINES - All of your lines should be straight, and this includes making sure your wrists don’t
bend. Keep your wrists tight too, and make sure they are aligned with your arms.
THUMBS UP - Never tuck your thumbs inside your fist. Instead, lay them across your fingers on the
outside of the fist.
NO SHRUGS - Your shoulders should be low and relaxed and your neck should be extended. Do not
shrug your shoulders up.
THE SHORTEST DISTANCE - Instead of bringing your arms all the way out and around to hit a motion,
practice bringing them forward then up in one swift, fast move.
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IMPORTANCE
Bella (video)
1. Performing the motion correctly helps the entire squad appear uniform and sharp during performances.
2. Mastering the basic cheer motions will help you hit the more advanced stunts like a pro quickly and
easily, which will be important during routines and at cheerleading competitions.
Bella: Most moves in cheerleading are an extension of a basic move, so it is always good to learn through
progression, starting with the basics. Thank you all for listening to our lesson for today. Our group
prepare a simple performance focusing the different hands, arms and body positions in cheer dance.
ENJOY!
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