Media day is different from a regular team photo. It is usually your moment alone in front of the camera, and the photographer is often looking for a mix of shots, not just one pose. That can feel like pressure, but it does not have to be. This list covers 12 solo cheer poses for media day that are simple to learn and easy to repeat, along with a quick tip for each one, so you always have something ready when it is your turn in front of the lens. A little preparation goes a long way here, since most of these poses take only a few practice tries to feel natural.
Quick answer: The best solo cheer poses for media day include a confident standing stance, a seated pose with poms, an action jump, and a few candid or sassy looks. A strong media day set usually has one calm pose, one action pose, and one pose that shows personality.
| Pose | Mood | Difficulty |
| Hands on hips stance | Confident | Easy |
| Seated with poms | Relaxed | Easy |
| Toe touch jump | High energy | Hard |
| Sassy stance | Playful | Easy |
| Pom burst | High energy | Medium |
| Over the shoulder look | Moody | Medium |
Time to Nail Each Pose (approximate)
Stance
5 sec
Seated
8 sec
Sassy Look
15 sec
Toe Touch
30 sec
1. Hands On Hips Stance
Stand tall, hands on hips, poms facing out, shoulders relaxed. This is the go-to opening pose for media day because it is easy to hold and reads as confident without feeling stiff.
Shift most of your weight onto your back leg and bring one foot slightly forward, since a completely even stance can look flat in a photo. Keep your chin level rather than tilted down, and take a breath right before the shot so your shoulders drop instead of staying tense.
2. Seated With Poms
Sit cross-legged on the field or track with poms resting in your lap. This pose has become a favorite because a cross-legged sitting pose with poms always looks great and works from several different angles, giving the photographer more than one usable shot from a single setup.
Sit up through your spine instead of curving your back, since good posture is what separates a polished seated photo from one that looks slouched. Once the photographer has the first shot, try small variations like tilting your head, resting your chin on your hand, or looking off to the side to squeeze more usable photos out of the same setup.
3. Toe Touch Jump
Jump up, kick both legs out, and reach for your toes at the peak. For solo action shots like this, photography guides note that capturing mid-throw or mid-motion action always stands out, and the same holds true for a well-timed jump.
Since you are the only one jumping, you have more room to repeat the move until it looks right, so do not settle for the first attempt if it feels off. Ask to see the photo on the screen after two or three jumps so you can adjust your leg height or arm position before the shoot moves on.
4. Sassy Stance
Pop one hip out, tilt your chin slightly down, and go for a playful or confident look instead of a big smile. This adds variety to your set and shows a different side of your personality than a standard smiling pose.
This pose works best when your weight is fully shifted onto one leg rather than split evenly between both, since a real hip pop only happens when one side of your body is doing the work. Let your mouth stay relaxed instead of pursed, since a soft, confident expression usually looks better on camera than one that is trying too hard to look tough.
5. Pom Burst
Toss both poms upward right as the camera clicks so they burst around you. This is one of the more advanced media day trends, and it takes a couple of tries to time the toss with the shutter, but the payoff is a high-energy, colorful shot.
Toss the poms just slightly above your head rather than as high as you can, since a smaller toss is easier to time and still looks full once the shutter catches it mid-air. Keep your feet planted so your whole body does not move at the same time as your arms, which helps keep the rest of the pose sharp.
6. Over The Shoulder Look
Turn away from the camera, then glance back over one shoulder. This small change in angle turns a simple stance into something with more mood, and it pairs well with a plain or green screen background.
Try this pose both with a serious expression and a soft smile, since the same body position can read very differently depending on your face. Keep your chin slightly down rather than tilted up, which tends to look more natural for this particular angle.
7. Kneeling Pose
Kneel on one knee with poms crossed in front of you. It is a softer option than standing poses and works well if you want a mix of high and low angles in your solo set.
Check the surface first if you are on turf or concrete, since kneeling on a hard or rough spot can throw off your focus mid-pose. Ask the photographer to shoot from a slightly lower angle here, since kneeling poses often look more powerful when the camera is not shooting straight down at you.
8. Ready Stance
Crouch slightly, weight on the balls of your feet, poms held low as if about to move. Sports photography tips for media day point out that crouching in a ready stance is a strong solo pose because it suggests movement and energy even in a still photo.
Keep the crouch shallow rather than dropping too low, since a slight bend in the knees reads as ready and alert, while a deep crouch can look like you are about to sit down. This pose also works well as a bridge between a calm stance and an action jump, since it hints at movement without needing you to actually jump.
9. Confident Walk
Captured mid-stride, poms swinging naturally, chin up. This pose feels less staged than a still stance and works well if the photographer is shooting a few frames in a row rather than a single shot.
Walk at a normal, steady pace instead of exaggerating your steps, since an overly dramatic stride tends to look forced once it is frozen in a photo. Let your arms move naturally with your stride rather than holding them stiff, since natural arm swing is what makes this pose feel candid instead of posed.
10. Laughing Candid
A genuine laugh or reaction, not a posed smile. Sports photographers say that a relaxed, encouraging atmosphere helps athletes feel comfortable, and that comfort shows up clearly in the final photos, so let a real reaction happen between your other poses.
Since solo photos do not have teammates around to spark a natural laugh, ask the photographer or anyone helping out to say something funny right after a pose, or think of something that makes you genuinely smile in the moment. The best candid shots almost always happen right after the “real” pose is done, when you naturally relax.
11. Herkie Jump
One leg extended straight out, the other bent behind you, arms in a strong shape. This is a more advanced jump for media day, so warm up and try it a few times so the photographer can catch the exact peak of the motion.
Shoot this one from a slight side angle rather than straight on, since the asymmetry of the jump shows up better that way. Point your extended toe and keep your bent leg tight to your body, since a loose leg position is the easiest way for this jump to look sloppy in a still frame.
12. Power Stance With Poms Raised
Feet planted wide, both poms raised straight up, strong and steady expression. This closing pose works well as a final, high-impact shot to end a solo media day set on a strong note.
Plant your feet a little wider than shoulder width to give the pose a stable, grounded base, and keep your poms raised straight overhead rather than angled out, since a straight line up reads as more powerful in a photo. This is a good pose to save for last, since it works well as a strong finishing shot after softer poses like the seated or walking options.
Frequently Asked Questions
How many solo poses should you prepare for media day?
You should prepare at least four to six solo poses for media day, mixing a calm stance, a seated pose, an action shot, and a candid or sassy look. This range gives the photographer options without taking up too much time per person.
What should you wear to media day if it is not a uniform day?
If it is not a uniform day, you should wear practice wear or team spirit gear that still represents your squad. This keeps the photos on theme while giving a slightly more relaxed, personal feel than a full uniform shot.
Is it okay to not smile in a media day photo?
Yes, it is okay to not smile in a media day photo, since sassy or focused expressions are common and add variety to a solo set. Many of the strongest media day shots mix serious, confident looks with a couple of smiling ones.
How do you keep jump poses from looking blurry?
You keep jump poses sharp by warming up and repeating the jump a couple of times so the photographer can time the shutter to the peak of the motion. A fast shutter speed paired with a steady jump height is what keeps the shot in focus.
Do you need a background for solo media day poses?
No, you do not need a specific background for solo media day poses, since many teams now use a green screen and add the background digitally later. If shooting outdoors, a field, bleachers, or track works well as a simple backdrop.
How long does a solo media day session usually take?
A solo media day session usually takes about five to ten minutes per person once you know your poses ahead of time. Having your poses planned out in advance is what keeps the session moving quickly for both you and the photographer.
References
- GotPhoto, “Top Cheer & Dance Photography Tips for Action Shots” (2025)
- Lemon8, “20+ Cute Cheer Poses: Team & Solo Picture Ideas for High School” (2025)
- Pardon Me My Crown Slipped, “71 Media Day Poses for High School Sports Girls Will Love” (2025)
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