Expert: Tessa Denen - 8/27/2009

Question
I've been a cheerleader for a pretty long time- 5 years. I am good at everything except my jumps are terrible. Can you give me exercises/ tips/ links to websites that can help me to get off the ground?

Also, if you have any tips about flying I would appreciate it.
                                      Thankyou,
                                       Brianna

Answer
Hello!!

First of all, know that this is a common issue.  Most of the time it is because of the muscles required to make the jumps look the way you want them to.  Your "Hip Flexors" are the muscles that pull your legs up while jumping.  These muscles are not used in everyday life and are therefore probably a little weaker when they should be, as they are with MOST cheerleaders.  There are specific exercises I can give you that will work your hip flexors as well as other muscles required for jumps.  Here you are:

1.)  Explosions - Stand with your feet together.  Either keep your hands to your sides or straight up in a touchdown motion.  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.  If you allow yourself to lean back, you are no longer working your hip flexors.  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 these exercises work different muscles that are used to jump.  If you do them often, you will see a major improvement.  ESPECIALLY the 3rd one.  Also continue to stretch!  Since you are strengthening your muscles, they will tighten back up, affecting your flexibility, if you don't keep stretching.  I suggest stretching every day for at least 20 minutes.

Give yourself a little time, but your jumps will most definitely start to improve if you keep practicing, exercising and stretching.

Good luck!!!:)