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Strength & Endurance for Cheerleading

8-12 hrs online study + quiz

Available all year with CCA Coach or Team Membership

This course module focuses on cardiovascular fitness, muscle and joint strength: this module takes you through muscle growth (hypertrophy) and selective recruitment of muscles to develop speed, strength and endurance. We go through outlines of strength conditioning programmes and schedules with warmups, BLITZ conditioning method and at-home conditioning. The end goal is to help you understand how to achieve full-outs that HIT!


  • Differentiate between power and strength, and training methods used

  • Differentiate between aerobics and anaerobic respiration and train for the different types of endurance in cheerleading

  • Understand the two methods of training hypertrophy

  • Explain what it takes to develop functional muscle

  • Understand and use the elements that determine the training progression

  • Explain and use the terms selective recruitment, targeted muscle sequencing and progressive overload

  • Methods and variables of training speed and power

  • Answer the question ‘what is cardiovascular fitness?’ and why athletes need to train this

  • Use the correct terms to measure cardiovascular fitness

  • Measure and understand the use of different heart rate zones

  • Name the three approaches to cardiovascular fitness

  • Understand the various aspects of body training and how they will affect performance

  • Understand and explain the different types of endurance required for cheer

  • Give different examples of how you can use endurance, strength and plyometric training during your cheer session

  • Structure your warmup and conditioning during your cheer sessions different circumstances and the benefits of each one

  • Understand the concept of overuse, identify the actions which compromise joint integrity and muscle fatigue within cheer training as well as how these can be prevented

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  • CCA Coach Membership ($34/month)

  • CCA1 Introduction to Sports Performance & Conditioning (introductory course included in your CCA Coach membership)

INCLUDES: Workbook, reading materials, videos, quiz, certificate (digital format), access to CCA video library & resources

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Stand out with USCCE accredited professional development for cheerleading coaches

Since 2011, CheerConditioning.Academy (CCA) has become the go-to resource cheer conditioning, sports performance, pom dance fitness & recreational cheerleading. When you register to become a member of CheerConditioning.Academy you can access monthly short courses for your Continuous Professional Development (CPD) and work your way to our graduation course program, where you receive the USCCE Accredited Certificate.

CheerConditioning.Academy courses are not a replacement for cheer coaching credentialing, but they serve as a  valuable continuing education programme  (CPD) for existing coaches and coaching assistants. Please speak with your event provider, insurance, governing body or your federation to check your credentialing requirements. 

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click image to download official USCCE press release

Accreditation through USCCE

United States Centre for Coaching Excellence


We are proud to announce the world’s first officially accredited Continued Professional Development Courses for cheerleading education via online learning. 


Through The United States Center for Coaching Excellence (USCCE), Cheer Conditioning Academy has successfully accredited its coaching education program under the USCCE’s National Committee for Accreditation of Coaching Education (NCACE) receiving Domain Specific Level 3 accreditation for Physical Conditioning and Teaching and Communication.


The NCACE accreditation reviewers noted that the program was “very comprehensive and thorough”, provided “quality on-line instruction for coaches”, and delivered “positive and proactive training”.  Through this accreditation process, NCACE ensures that the program adheres to the characteristics of excellence as prescribed by SHAPE America’s National Standards for Sport Coaches. 


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