What can cheerleaders teach adults about balance? More than you might think.

In this episode of The Cheer Athlete Podcast, I'm beginning a new chapter—one that still includes cheerleading, but also explores how the movement lessons we learn as athletes can help us throughout life.

We'll talk about:

Why balance matters for both cheerleaders and adults

The connection between the foot, pelvis, and core

How ankle and hip mobility affect stabilityWhy single-leg control is so importantHow sensory feedback helps us move betterWhat coaches, parents, athletes, and adults can all learn from each other

Whether you're working on a heel stretch, climbing stairs, recovering from an injury, or simply trying to stay active as you age, the principles of movement remain the same.

Because better movement isn't just for athletes—it's for everyone.

If you enjoy this episode, please subscribe, leave a review, and share it with someone who wants to move better and feel better.

Why does a cheer athlete’s roundoff back handspring sometimes feel powerful one day… and completely fall apart the next?

In this episode of The Cheer Athlete Podcast, I’m breaking down one of the most common tumbling issues I see in cheer athletes: losing power and posture between connected skills.

We’ll talk about why some athletes struggle to keep their chest up after the roundoff, how strength impacts tumbling connections, and how coaches and parents can tell the difference between a strength limitation and a technique problem.

I’ll also cover 3 of my favorite exercises to help improve power, control, and rebound mechanics:

• Kettlebell swings
• Box jumps
• Single leg deadlifts

Plus, we’ll discuss:

• Common mistakes coaches make with tumbling conditioning
• Why more reps aren’t always the answer
• Age-appropriate strength training for young cheer athletes
• How better force transfer can improve consistency and reduce compensation patterns

This episode is perfect for cheer coaches, parents, and athletes looking to build stronger, more efficient tumbling foundations.

Follow the podcast for more tips on helping cheer athletes move better, perform better, and stay healthier.

Want to get stronger for tumbling, jumping, and more flexible for stunting?

Try the 6-Week Level Up Cheer Skills Program

Learn More Here

Connect with Laura HERE

Sometimes the best thing you can do for your body… is slow down.

In this week’s episode of The Cheer Athlete, LT The Cheer PT talks about the difference between rest and recovery — and why both are essential for stronger performance, better health, and fewer injuries.

From cheer practices and competitions to work schedules, family responsibilities, and everyday stress, many athletes and parents live in constant “go mode.” But recovery isn’t laziness — it’s part of the training process.

In this episode, we discuss:

• The difference between rest vs. recovery
• Why downtime helps athletes build strength and resilience
• The connection between stress, aches, pains, and burnout
• Why sleep, nutrition, and quiet time matter for performance
• How overscheduling affects both cheerleaders and parents
• Simple ways to add recovery into your week without “doing nothing”

LT also shares personal reflections about growing up in a busy, high-achieving environment and how learning to slow down has changed her perspective on health, movement, and recovery.

If you’re a cheer parent, coach, athlete, or busy adult trying to do it all — this episode is your reminder that recovery is productive too.

Connect With LT

✨ Resources Mentioned:

• Injury Prevention Starter Kit
• Free Hip & Back Pain Challenge
• The NEW Move Better App

Remember:
“When in doubt… breath it out"

Back pain can sideline a cheerleader… but it can also wear down the parents driving to practices, flying to competitions, and carrying all the gear.

In this week’s episode of The Cheer Athlete Podcast, I’m expanding the conversation beyond just the athlete—because healthy cheerleaders need healthy parents, too.

In this episode, we discuss:

✅ Common causes of back pain in cheerleaders
✅ When back pain might be serious (and when it may not be)
✅ The difference between muscle strains vs. stress injuries like spondylolysis/spondylolisthesis
✅ Why stretching alone may not solve the problem
✅ How mobility, stability, breathing, and motor control all play a role in pain relief
✅ Travel tips for cheer weekends, flights, and long car rides
✅ What cheer parents can do for their own hip and back pain

Whether you’re a flyer, base, coach, or cheer parent—this episode will help you understand pain differently and learn how to move better for the long haul.

🎁 Resources mentioned in this episode:
• Injury Prevention Starter Kit
• 7-Day Hip & Back Relief Guide

Connect with Laura HERE

If this episode helped you, please subscribe, share it with another cheer family, and leave a review!

Remember…
When in doubt, breathe out.

Every cheer parent, coach, and athlete eventually faces this question:

“Should they push through… or should they sit out?”

In this week’s episode of The Cheer Athlete Podcast, I’m breaking down one of the most important—and emotional—topics in youth athletics:

✅ When it’s okay to keep moving
✅ When pain is a warning sign✅ How long common injuries really take to heal✅ Why rushing back too soon can create bigger setbacks✅ What coaches, parents, and athletes should watch for during return-to-play

We’ll talk about common injuries like:

Hamstring pullsAnkle sprainsBone bruisesAvulsion fracturesOveruse injuries

And before we dive into injury recovery… we talk about something even bigger:

The heart of cheerleading.

This episode is dedicated to the connections, relationships, and lifelong impact this sport creates.

If you’re a cheer parent, coach, or athlete trying to make smart injury decisions… this episode is for you.

Subscribe, share with another cheer family, and let me know what topics you’d like covered next.

Connect with Laura

The Injury Prevention Starter Kit

Ask A PT

Is 16 too late to start tumbling?

This question came straight from a cheer parent's group—and it’s one I heard some unexpected answers, that differ from my pov.

In this episode, we break down what actually matters when it comes to starting tumbling later in a cheerleader’s career. Because the truth is… it’s not about age.

It’s about preparation.

You’ll learn:

• Why starting at 16 can actually be an advantage
• The biggest mistake that leads to injuries (and how to avoid it)
• Why flexibility alone isn’t enough for safe tumbling
• How strength and control change everything
• A simple green light / red flag checklist to help you evaluate your athlete’s program

We also touch on how these same principles apply to adults who want to build strength, coordination, and confidence through movement.

If your athlete is starting something new—or you’re wondering if it’s “too late”—this episode will give you clarity and direction.

Listen now and learn how to build skills the right way.

Connect with Laura HERE

Summer might feel like a break from cheer… but it’s actually your biggest opportunity to improve.

In this episode of The Cheer Athlete Podcast, we’re breaking down exactly what cheerleaders should be doing during the “off-season” to come back stronger, more powerful, and more prepared for the next season.

You’ll learn:

• What a complete workout should look like (and what most athletes miss)
• Why warm-ups matter more than you think for injury prevention
• How to build strength, power, and endurance the right way
• The role of plyometrics, sprinting, and conditioning for better jumps and tumbling
• Why strength > stretching when it comes to performance
• How to structure your week (even if you’re busy)

Whether you’re a cheerleader, parent, or coach—this episode will help you take advantage of the summer months and set your athlete up for success.

💡 Remember: You don’t need more time… you need a better plan.

If you have questions, reach out or fill out the Ask a PT form—I’d love to help guide you.

Strength And Conditioning For The Cheer Athlete Book

Injury Prevention Starter Kit

If your athlete is struggling with body positions like heel stretches, arabesques, or even just staying stable in the air—this episode is for you.

But here’s the twist…
This isn’t about stretching more.

In this episode, we break down:

• Why body positions start on the ground, not in the air
• The importance of rib cage + pelvis alignment
• How “standing up straight” is often done wrong
• Why control—not flexibility—is the real key to better skills
• How this applies to flyers, bases, tumblers, and back spots

When athletes learn how to find their centered position, everything improves:
More stability
Better performance
Less strain on the body

Lower risk of injury

If you want stronger, more confident athletes (without chasing extreme flexibility), this episode is a must-listen.

Want more help?
Check out the Injury Prevention Starter Kit

Question about injuries you want answered? Ask A PT Here

College Nationals is here—and for many cheerleaders, it’s the moment they’ve been working toward all year.

In this episode, I’m sharing:

• My personal experience competing at college nationals
• What really goes into preparing for this level
• Why every program (not just the big-name schools) deserves your attention
• What athletes actually need to succeed in college cheer

If your athlete is thinking about cheering in college, this episode will help you look beyond the spotlight and find the right fit—both on and off the mat.

We also break down the real foundation of performance:
*Strength
*Stability
* Body control

Because at the end of the day… it’s not just about skills—it’s about how well you can move.

Want help getting your athlete ready?
Check out the Injury Prevention Starter Kit + resources below.

Interested in testing my new app (free beta)?
Send me a message—I’d love your feedback!

Ask A PT HERE

Connect with Laura, The Cheer PT HERE

If this content resonates, please leave a review which will help me improve.

And don't forget to hit the SUBSCRIBE button so you don't miss an episode.

Most cheerleaders are told they need more flexibility to jump higher…

But what if that’s not actually the missing piece?

In this episode, we’re breaking down why sprinting might be one of the most powerful (and overlooked) tools to improve your cheer jumps. From toe touches to tumbling, sprinting trains the exact qualities cheerleaders need—power, coordination, and control.

You’ll learn:

• Why flexibility alone won’t improve jump height
• How sprinting improves explosive strength and timing
• The connection between sprinting and cheer skills like jumps, tumbling, and stunting
• Simple ways to safely add sprinting into your routine

If your athlete has been working on jumps but not seeing progress… this episode will give you a new direction.

Remember: We don’t just train muscles—we train movement.

Want help putting this into action?
Check out my programs and resources designed specifically for cheerleaders to move better, get stronger, and stay injury-free.

Have a question you want answered? Ask a PT HERE