What to wear to cheer practice: a coach's checklist

New athletes and parents ask the same question at the start of every season: what should I wear to cheer practice? The answer is simple, but it matters for safety. Bases need to grip, flyers need freedom to move, and nothing should catch, slip or hide a body position the coach needs to see.

The basic practice checklist

Item	What works	Avoid
Top	Fitted tank, fitted tee, or a sports bra with a fitted top	Loose or baggy T-shirts that can catch hands in stunts
Bottoms	Fitted athletic shorts, spandex shorts or leggings	Loose shorts, pockets, zips or buttons
Shoes	Cheer shoes or light athletic shoes with good grip, athletic socks	Fashion sneakers, bare feet on the mat (unless your gym requires it)
Hair	Tied back high and tight, with a bow or band that stays put	Loose hair, hair clips with hard edges
Accessories	Water bottle, small towel	Jewelry of any kind, including earrings and bracelets

Why fitted clothes matter

Loose clothing is a real safety issue in stunting: fabric can slip in a base's hands or hide a flyer's body line. That is why practice wear is built from stretch fabrics such as spandex and polyester that move with the athlete and stay in place.

Practice wear beyond crop tops

Crop tops and spandex shorts are the classic practice look, but they are not the only option, and they should not be the only one on offer. USA Cheer has published uniform guidance that athletes should not be required to wear crop tops or revealing apparel at practice, with options such as tank tops and leggings. Check the current version with your governing body or league.

A practice wardrobe that works for every athlete on the roster usually includes:

• A fitted crop top and a full-length tank or top in the same design
• Spandex shorts and full-length or capri leggings
• A warm-up jacket for cold gyms, travel and the time before a performance

Setting a team practice uniform

Many all-star gyms and school programs order a matching practice set for the whole team. It saves parents the guesswork, makes the team look organized, and helps the coach see lines and timing when everyone is in the same color. A typical team set is a top and shorts or leggings in team colors with the team name or logo, plus a matching bow.

Because practice wear is washed far more often than competition uniforms, ask for printed or sublimated designs rather than heavy rhinestone work, and order one or two extra sets for each athlete if your budget allows.

What to look for in practice wear fabric

• Four-way stretch (spandex blended with polyester or nylon), so the fabric moves in every direction during jumps and tumbling.
• Opaque fabric that stays opaque when stretched. Test a sample by stretching it over your hand under bright light.
• Flat seams and wide waistbands that stay in place and do not dig in during long practices.
• Printed rather than stoned decoration, which survives frequent washing.

Layering for cold gyms and early mornings

Many gyms are cold first thing in the morning, and muscles need to stay warm between rounds. A fitted long-sleeve top or warm-up jacket over practice wear lets athletes stay warm during warm-up and remove the layer before stunting. Avoid hoodies with drawstrings or loose sweatpants once stunting starts.

The practice bag checklist

• Cheer shoes and spare socks
• Hair ties, bobby pins and a practice bow
• Water bottle and a small snack
• A spare top in case of sweat or spills
• Any tape or braces the athlete uses
• A warm layer for before and after practice

Practice vs camp vs competition

• Practice: fitted practice wear, cheer shoes, hair up, no jewelry.
• Camp: several practice sets (camps are long days), a warm-up layer and a team shirt for travel.
• Competition: the full competition uniform, bow and shoes, with warm-ups worn over the uniform until it is time to perform.

Planning practice wear for your team? See our cheer practice wear styles. Each one can be made in your team colors with your name or logo, from a 10 pcs minimum order.