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Published: Jul 01, 2026
8 min.read
Cheerleading has three main jobs.
Flyers perform in the air and pull body positions.
Tumblers focus on controlled tumbling passes on the floor.
Bases lift, support, and catch.
Each job requires different skills and different preparation. This guide covers tips for all three positions.
Flyers are lifted into the air and are responsible for staying tight, controlled, and confident while trusting their bases.
Loose or relaxed flyers feel unsteady and heavy. A tight body feels controlled, stable, and lighter in the air. Engage your legs, arms, core, and maintain that tension until you are put back on the ground.
Looking down shifts your body weight forward and throws you off balance. Look straight ahead or slightly up to keep your weight from shifting.
Bent knees make you hard to support. Straight, locked legs give your bases a solid platform to grip.
Pointed toes improve your body control and make stunts cleaner. Flexed feet can slip and reduce stability.
Trust your bases. Your bases have practiced their timing and catching repeatedly. Don't try to save yourself in the air — overcorrecting usually makes the stunt less stable.
Breathe through the stunt. Holding your breath makes your body stiff. Breathe out during the toss. Breathe in during the catch.
Practice safe falling technique. Tuck your chin toward your chest. Relax your arms. Do not reach for the ground.
Your top should not ride up during stunts. If you are always adjusting, the fit isn’t right. Browse Nfinity cheer apparel for tops designed to stay secure.
Your bases hold your feet and slippery shoes slide through their hands. Shoes like the Nfinity Vengeance are built with textured rubber soles specifically for secure stunt grip.
Hair should be out of your face to maintain clear vision during stunts.
Tumblers flip, twist, and run passes across the mat. Your job is to stay powerful, stay safe, and stick clean landings.
Cold muscles get injured. Run, jump rope, or do jumping jacks for 5 to 10 minutes before your first tumbling pass.
Arm swing gives you height. Do not keep your arms down. Swing them hard throughout your tumbling passes.
When preparing for skills like a back tuck or layout, drive your hips upward. Setting backward kills your height and makes you land short.
Avoid locking out your legs during landings. Soft, bent knees help absorb force and protect your joints and back.
Tumbling beats up your feet and knees. The Nfinity Flyte is built for exactly this — lightweight with cushioning that absorbs repeated impact.
Split sole cheer shoes let your foot bend naturally compared to bulky running-shoes.
Baggy socks bunch up inside your shoes. Wear thin fitted socks to maintain consistent foot placement. Try Nfinity performance socks for the right fit.
Bases are the athletes who lift, catch, and support flyers. Your job is to stay strong, stay focused, and keep everyone safe.
Lifting a flyer with your back will hurt you. Squat down low, keep your chest up, and drive up with your leg muscles.
Straight arms transfer power better than bent arms. Locked arms hurt your elbows. Find the middle position.
When a flyer starts to fall, step toward them and get under them. Do not back away.
Cheer shoes with good traction on the mat. The Nfinity Beast Mid-Top adds ankle support, ideal for bases who need extra stability.
A uniform that stretches with you.
Bottoms that stay put during movement.
Stretch every single day. Flexible athletes get injured less. Stretch your hamstrings, hips, shoulders, and back daily.
Do cardio exercise. Running, biking, or jump rope builds your endurance for full outs.
Cross-train with other activities. Lift weights, swim, and do yoga. Different movements build different muscles.
Always have a coach or teammate watching.
Small pain becomes a big injury if you ignore it. Tell your coach and take rest days.
Warm up before practice and cool down after. This rule is non-negotiable.
Flyers benefit from ultra-lightweight shoes with textured soles for stunt grip, while bases often prefer mid-top shoes with extra ankle support to stay stable under a flyer's weight.
Use well-cushioned cheer shoes, land with soft bent knees, warm up thoroughly before passes, and replace shoes when cushioning flattens — since worn-out shoes transfer impact directly to joints.
