Expert: Stacey - 7/16/2001

Question
Stacey,

I am a highschool cheerleader.  I have good jumps, but I am the type of person that wants everything perfect when it comes to cheerleading.  I was wondering if u could give me some tips, drills, or any exercises that will help me reach my goal.  Someone told me to do frog jumps, & verticals to get better jumps, but I have no clue what frog jumps and verticals are.  Do you?  If so, could you tell me how they are preformed?  Thank you for your time & I really hope you can help!

                          Thanks again,
                         Susan Elizabeth Smith  

Answer
     Well, the best advice I can give you for leg muscles is weight (leg Machines), but if that is not possible for you another really great excersise to do that can be done at home is the squat.  I have stopped using leg machines and now I just rely on squats.  That is how great they are.  Kick boxing tapes will also really help you with leg strength.  
     As far as jumps go, I hope these tips will help you for your jumps. The best tip I can give you for toe touches,  and keeping in shape for cheering is stretching. The toe touch is all about the stretching.   Here are some great stretches that will help you with your jumps.

1) sit on the floor with both legs spread as far apart as they can go.  hold the stretch for about 1 minute, then pull one leg a little bit farther, hold that stretch for 1 minute then continue doing that for about 10 minutes

2) pretend that you are doing a heel stretch on the floor.  sit with one leg out in front of you and the other leg either bent inward or for a  more advanced stretch put the other leg out slightly behind you.  then bend and grab the ankle in front of you just like you would do in a heel stretch hold that stretch for about a minute and then push the stretch down a little further and so on and so on

3) Another important stretch is rotating your ankle and stretching the backs of your calves and ankles.  Step up on a step with the tips of your toes or do it one foot at a time, push down until you feel the stretch in your ankles and calves.

     It is always important to stretch as much as you can whenever you can.  I usually stretch whenever I am sitting around with nothing to do or watching TV.
The best time to stretch is when your muscles are really warm, so after you have been working out, practicing cheerleading, or anything that makes you work up a little bit of a sweat make sure that you stretch at least 20 minutes after.  When your muscles are warm is the time when you will gain the most flexibility from a stretch and keep it. It is also very important that you always sit into your jumps for better height.  When you get up in the air you should push your butt back as though you are going to be sitting in a chair, this will definantly get you higher and looks alot better.  It is also important that when you go to start your jumps make sure you don't pull your arms across each other when you are trying to get your momentum going.  This is a common mistake.  You will get a lot more height if you start with your arms straight down in front of you, and crossed at the wrist, and pull up hard straight through your shoulders.I have tips on pretty much anything that has to do with cheering.  I started cheering when I was 8 years old for elementary school, then I went on to Jr High cheering, then to High school cheering for 2 years, Then To cheer for Ohio Elite all stars, And now I cheer and am captain for OSU, judge competitions, and coach for Ohio Elite part time. This summer I got an invitation to try out for the Minnesota Vikings squad in the NFL. So I have a pretty long cheering history. Our squad at Ohio State University is very competitive, we took 2nd this year at the NCA nationals and are featured on ESPN frequently.  So,  if you have any more questions I would be glad to answer them.  I hope that I have been helpful to you. Put me on your buddy list and maybe we can chat one on one.   Please keep in touch and let me know how the cheering is going.  I
I hope to hear from you soon.
Stacey
stacey82f@aol.com