The Fitness Tips I Wish I Knew As a Flyer

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Hey Flyers!

That’s right I am talking to you! As a former flyer for Syracuse University and current cheer fitness coach – I understand exactly what it takes and what it means to be a flyer – both physically and mentally.

I know, as a flyer you take a lot of heat for your stunt group – I mean you ARE the one person that the crowd sees and associates with when they see those stunts hit and unfortunately sometimes fall.

With that being said, I wanted to share the tips I learned along the way and wish I knew when I was cheering.

TIP #1: Strengthen your core to save that shaky stunt

That’s right flyers, as I have said time and time again – you core is your powerhouse and the stronger your core the more solid your stunt! Each time you go into a stunt think about your core as a zipper that zips up and tightens everything together.

To strengthen your core give our April Abs Challenge a try! This 30-day challenge will sure help you strengthen your power house in no time!

Print your ab challenge here:

TIP #2: Keep on smiling!

If something goes wrong in your stunt or something doesn’t hit quite right – do not get discouraged – keep on smiling! Even if the stunt group falls, do not show your frustration! Believe me, nobody wants to see you frowning on the sidelines. As a cheerleader, your job is to keep positive and motivated.

My favorite quote to remember when things just don’t go just right  is this, “let the challenges make you stronger”.

I live by this quote and personally overcame the challenge of tearing my ACL twice . This challenge actually turned turn me into a stronger person – both physically and mentally!

Email me at and tell me how a challenge made you stronger.

TIP #3: Be Confident With Your Body

Especially as a flyer, we tend to be more conscious of body image and weight. I am here to tell you to make sure you have a healthy balance of diet, exercise and enjoying life. You do not want to get too caught up on the idea of a ‘perfect flyer body’ because everyone is different! Be happy with who you and focus on exercises that are not to drop weight, but to improve balance and stability. Some of my favorite exercises include:

Complete each exercise for 15 reps. Complete each circuit twice.

exercise chart

Well flyers, there you have it – these are my favorite fit tips I wish I new as a flyer! Enjoy and have fun! For the how to videos fill out the free workout form (and select for flyers).

Sweat, smile and repeat – cheerFIT.



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Danielle Wechsler

Danielle Wechsler is a highly energetic and extremely motivated fitness professional. Danielle is the founder of cheerFIT (, trainer to the pros and former collegiate cheerleader. Danielle originally founded cheerFIT after focusing on fitness to overcome two ACL tears during her cheerleading career. Danielle combines her passion for cheerleading and expertise in the fitness industry to create cheerFIT. She currently offers workout videos, online coaching programs and in person bootcamps throughout the country. cheerFIT workouts are a great way for cheerleaders to tone, sculpt strengthen and prevent injury!


  1. Jill Hoyler

    March 28, 2016 at 4:38 pm

    I need help!! I have been out for the past 3 months due to a bone bruise injury in my foot. I carry a lot of muscle in my legs and was told if I wanted to continue to fly I need to loose about 10 Lbs bit keep my muscle. What exercises can I do to help me do this and what foods do I I need to eat?

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