Great cheer bases lift with their legs, stay directly under the flyer, keep their elbows in and wrists locked, time every movement with the counts and communicate constantly with their group. Strength matters, but technique and timing matter more: a well timed base can hold a flyer steadily with less effort and far less risk. Build leg, shoulder, core and grip strength, practice the same grips and counts until they are automatic, keep your eyes on the flyer, and always call the stunt down early if it feels unstable.
What a base does
Bases are the foundation of every stunt. In a traditional group, the main base and side base each support one of the flyer’s feet, driving the stunt up, holding it steady and catching the flyer on the way down. The main base often controls much of the flyer’s weight and makes small adjustments, while the side base matches timing and stabilizes. Together with the back spot, bases are responsible for the flyer’s safety at every moment.
Technique tips for bases
| Tip | Why it matters |
|---|---|
| Lift with the legs | More power and less strain on the back and shoulders |
| Keep elbows in and wrists locked | Creates a stable platform for the flyer’s feet |
| Stay directly under the flyer | Makes balancing easier and prevents drifting |
| Match counts with your group | Ensures smooth, even lifts and catches |
| Keep eyes on the flyer | Lets you react quickly to wobbles |
| Stay square to your partner | Keeps the stunt balanced from both sides |
| Catch with arms under back and legs | Safe, controlled cradles |
Base technique step by step
- Set your stance. Feet about shoulder width or slightly wider, knees bent, back straight, core engaged.
- Set your grip. For preps, one hand typically goes under the heel and one under the ball of the foot, keeping the flyer’s foot flat and secure.
- Dip together. On the count, bend your knees with your partner and the back spot, keeping your chest up.
- Drive with the legs. Push through the floor and let the leg drive carry the flyer up, keeping the flyer’s feet close to your body.
- Lock out. At prep or extension level, lock your arms with elbows in and shoulders engaged, and stay directly under the flyer.
- Hold and adjust. Make small hand and arm adjustments rather than stepping around.
- Dismount together. On the count, prepare for the cradle or step down and catch with arms under the flyer’s back and legs.
Strength training for bases
| Area | Exercises | Why it helps |
|---|---|---|
| Legs | Squats, lunges, step-ups | Powerful, controlled drives |
| Shoulders and arms | Overhead presses, push-ups | Strong lock outs at prep and extension |
| Core | Planks, dead bugs, pallof presses | Stable trunk under load |
| Grip and wrists | Farmer carries, wrist curls, towel holds | Secure hold on the flyer’s feet |
| Upper back | Rows, band pull aparts | Healthy shoulders and posture |
Two or three strength sessions a week, alongside stunt practice, is common. Focus on good form and gradual progress, ideally with guidance from a coach or qualified strength trainer.
Communication
Strong bases talk. Call counts clearly so everyone moves together. Say down early if a stunt feels unstable, since bringing a flyer down under control is always better than fighting a stunt that is falling. Give flyers specific, helpful feedback such as stay tight through the hips or keep your weight up, rather than general complaints. Listen to your back spot, who often sees problems first. Groups that agree on calls and practice them on the ground react faster when something goes wrong.
Working with different flyers
Every flyer moves a little differently. Some shift weight forward, some pull up strongly, others need extra support on one side. When you work with a new flyer, start at lower heights and pay attention to how their weight feels in your hands. Talk openly about what helps each of you. Height matching also matters within the group. Bases do not need to be tall, but similar heights between main and side bases make stunts more level and easier to control.
Drills to become a better base
Dip and drive drills. Practice the dip and drive with your partner without a flyer, focusing on matching timing and keeping your chest up. Then add a flyer at low levels, such as thigh stands, before moving to preps.
Hold and adjust drills. With a flyer at prep level and extra spotters, practice small hand and arm adjustments while keeping your feet planted. This teaches you to control wobbles without chasing the stunt.
Cradle drills. Repeat cradles from lower stunts many times, focusing on catching with arms under the flyer’s back and legs and absorbing the landing with your legs.
Count drills. Say the counts out loud as a group while moving through each phase. Consistent counts are the backbone of consistent stunts.
Endurance holds. Hold preps for longer counts under supervision to build the endurance needed for full routines, stopping before form breaks down.
Main base vs side base
The main base typically holds the flyer’s foot more centrally and controls much of her weight, making most of the fine adjustments. The side base supports the other foot, matches timing and helps stabilize. Both roles require strength and focus, and many athletes learn both so they can switch when needed. Clear communication between the two bases is essential, especially during transitions. Rotating roles occasionally in practice, with coach approval, helps each base understand what the other needs.
Common base mistakes
- Lifting with the back or arms instead of the legs.
- Letting elbows flare out, which weakens the platform.
- Stepping or chasing the stunt instead of adjusting hands.
- Looking at the crowd or floor instead of the flyer.
- Dipping or driving at a different time from your partner.
- Loosening the grip during motions or transitions.
- Ignoring fatigue and continuing to stunt when tired.
Injury prevention for bases
Bases absorb a lot of force, especially in catches. Warm up thoroughly, including shoulders, wrists and back. Use proper lifting mechanics every repetition, and stop stunting when fatigued, since tired bases are more likely to be injured or drop a flyer. Build strength progressively and include rest days. Report pain early rather than stunting through it.
Rulebook note: the number of bases required, allowed stunt heights and dismounts depend on your level and governing body. School programs often follow the NFHS Spirit Rules and all star programs follow USASF rules. Check the current rulebook before learning new skills.
Health note
Health note: basing places heavy demands on the shoulders, wrists, back and knees. Train strength gradually, lift with good technique, stunt only under qualified supervision on proper mats, and see a medical professional for ongoing pain or any head injury.
Frequently asked questions
What makes a good cheer base?
Strength, timing, focus and communication. Good bases stay under the flyer, lift with their legs and react calmly to wobbles.
Do bases need to be tall?
Not necessarily. Matching heights within the group matters more than being tall.
How can bases avoid injury?
Warm up, use leg drive, keep elbows in, build strength gradually, stop when fatigued and report pain early.
