Expert: Tessa Denen - 7/13/2009

Question
I made cheerleading for middle school and it's about 2 start soon. i still have trouble with jumps. so far my best jumps are a herkey and a spread eagle. i need help on pikes, tucks, and toe-touches. most of all height and getting my legs up.       please help, Maddi

Answer
Hi Maddi!

Congratulations on making the squad!  That's awesome!  I will give you some tips, exercises and stretches that will help with jumps, but mostly, it just takes practice.  

First of all, stretch everyday.  Flexibility is a HUGE part of jumps and your legs won't get any hire until your flexibility has increased.  Here is what I suggest for stretching:

      First do a butterfly.  This is almost like sitting Indian style, but you put the bottoms of your feet together.  First try to touch your nose to your toes, then try to push your legs to the ground, then try to do both at the same time.
      Second, do one leg at a time.  Put on leg straight out and bend your other to press up against your straight knee.  Try to touch your nose to your straight knee.  Complete on both legs.
      Next comes the pike stretch.  Put both legs straight out in front of you together.  Try to touch your nose to your knees without bending your knees.
      After the pike stretch move on to the straddle.  Spread your legs and without leaning back, try to touch your nose to each leg and then straight to the middle.  Repeat 2 times.
      Last of all do the splits.  Both your right leg, left leg and middle splits.  Hold for at least 1 minute.  For the last 20 seconds on your middle split, drop to your elbows.  No matter how high you might be in your splits, always stay on top of them.  

Hold each stretch for 30 seconds.  Do not bounce!  This hurts your muscles more than it helps them.  You should stretch for at least 20 minutes everyday!  This will also help you avoid injuries.  Your legs will be sky high in your jumps before you know it!!!!


Now for exercises!  These specific skills were compiled for the sole purpose of helping cheerleader improve their jumps.  Make sure you do these correctly!  No cheating:)

      1.)  Explosions - Stand with your feet together.  Either keep your hands to your sides or straight up in a touchdown motions.  Do not use your arms to help you jump.  All you are going to do is jump, however you are going to do so very carefully.  Bend your knees a little bit, and explode through your toes.  The majority of your height should come through your "explosion" off of your toes.  When you land, land toes first and in a very controlled motion finish in a "knees bent" position.  Repeat.  Try doing 3 sets of 10.  These need to be done very slowly and carefully.  Control your entire body as much as you can.  This is the exact motion you need to perfect for your jumps.
      2.)  Straddle Sits - Sit on the ground with your knees tucked into your chest and your hands in "daggers."  Rock back so that you are balancing on your rear end without your feet touching the ground.  Snap your legs out to a "toe touch" position and your arms to a T.  Bring your body back to the starting position without letting your feet touch the ground.  This also needs to be very controlled.  It will take a few times for you to be able to figure out the balance, that's ok.  Try doing 3 sets of 10 as well.
      3.)  Straddle Lifts - Sit on the ground in a straddle position.  Place your hands between your knees straight out in front of you.  This will help keep you from leaning back and using your abs.  This is to strengthen your hip flexor muscles.  Your hip flexors are what lifts your legs in each jump.  With your hands out in front of you, lift your right leg straight up about 3 inches.  Hold it there for 5 seconds.  Repeat with your left leg, then both at the same time.  Repeat all three first for 10 seconds and then for 15.  After you get used to doing this, lift your leg instead of holding it, but never let it touch the ground.  Lift it about 5 inches then back to 2, 5 back to 2, etc. while never touching the ground.  Remember to keep your hands in front of you between your knees so that you can be sure you are working the correct muscles.


All of this will help tremendously with your jumps, but it takes time.  Don't get too discouraged right away.  Jumps also take a ton of practice.  If you are new to cheerleading, the motion of a jump can feel very awkward, but that will go away with time.

Best of luck!!!:)