Jumping Exercises for Cheerleading
Jumps are an essential part of cheerleading and require a combination of strength, power and flexibility. The key elements in jumps are power or height, stemming from leg strength; flexibility to enable easier form; snap, or the ability to quickly hit a jump position; lift from strength in arms and shoulders and aesthetics through body alignment, pointed toes and proper form. Strength training, flexibility training and patience will help you perfect your jumps and achieve hyper flexibility.
Cheer Jump Explosions
Start by standing straight with your feet together. Slowly bend your knees to a 90 degree angle. Without using your arms, jump as high as possible. Land by bending your knees again to a 90 degree angle to absorb the impact and repeat immediately. Focus on control and height. Perform three sets of five jumps working your way up to 20 jumps. This exercises increases the height of your jumps and trains you to land safely.
Sit on the floor with your legs in a straddle and your back straight. Place your hands firmly on the floor just in front of you. Lift your right leg 2 inches off the ground and hold it for two counts. Repeat with the left leg. Perform five repetitions per leg. Work towards holding each lift for 10 counts. This exercise works your hip flexors.
Sitting Toe Touches
Sit in straddle with your back straight and your arms in a T motion. Tighten your abdominals and lift your legs as in a toe touch jump on count one and hold it through count four. Lower your legs in a controlled motion on counts five to 10. Begin with three sets of three repetitions, working your way to four sets of four repetitions. This exercise works your hip flexors, quadriceps and abdominal muscles.
Sitting Tuck-Toe Touches
Sit with your legs bent in a tuck position and your feet lifted slightly off the floor. Place your arms in the dagger position. Shift your weight slightly back to balance on your bottom. Quickly explode into a toe touch position and then return immediately to the tuck position without letting your feet touch the floor. Repeat five times and complete three sets. Increase repetitions gradually until you are able to perform three sets of 20 repetitions.
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