While cheerleading has evolved to include more gymnastics moves and pyramids, it hasn't left cheerleading jumps behind. Proper technique, stretching and a lot of practice can improve your jumps both in height and form. Try not to get discouraged if you don't notice immediate results--improving your vertical jump and flexibility takes time and repetition. Always start with a proper warm-up prior to practicing cheer jumps and end with an appropriate cool-down that includes stretches.
Stretching
A 2004 study by Ian Shrier reports that regular stretching improves jump height and reduces the risk of injury and soreness. Stretch each section of your leg used to execute jumps with appropriate moves such as hamstring, quadricep and calf stretches. It is also important to stretch your hip flexors and inner thighs.
In a seated straddle position, turn your body toward one leg and gently reach for your foot. Hold the stretch for 10 seconds. Sit up and repeat on the opposite side. This stretch works the hip flexors, hamstrings, inner thighs and lower back, which are all used when performing cheer jumps.
Perform a butterfly stretch by sitting with your knees bent and the soles of your feet touching one another. Keep your back straight and hold the tops of your feet. Gently press your knees to the ground, stretching your inner thighs. Hold for 10 seconds and repeat several times. Breathe as you hold each stretch, only stretching to the point of comfortable tension.
Seated Toe Touches
Cheerleading jumps use a variety of muscles, including hip flexors, which help lift your legs into position when doing toe touches, hurdlers or other jumps. To isolate the hip flexors and abdominal muscles, sit on the floor in a tuck position with your knees pulled in to your chest. Balance so that your feet come slightly off the floor, and keep your arms at your side.
While seated, quickly spread your legs and arms into a toe touch position, then return to a tuck position. Perform the exercise several times to work on balance. Focus on pointing your toes, straightening your legs and elongating your back. Use this exercise to practice "sitting back" in your jumps, the proper technique for cheer jumps. Varsity.com recommends starting with three sets of five, working up to 15 repetitions.
Straddle Lifts
Perform straddle lifts by placing your hands on each side of one leg while seated in the straddle position. Use your hands to balance so that you do not use your abdominal muscles--focus on using your hip flexor. Lift one leg two inches off the floor and hold for two counts, then relax. Point your toe, keeping your leg straight. Repeat the exercise on the other leg. Do five repetitions on each leg. As strength and flexibility increase, lift both legs at the same time.
Jump
It may seem too simple, but the best way to practice cheer jumps is to practice jumping. Do jumping drills on the ground to build endurance and practice timing. Try five jumps each of T-jumps--bring your arms out to a "T" as you jump straight up--tuck jumps, left and right hurdlers, pikes and toe touches.
Start by resting between each set of five, and add more jumps as stamina increases. Practice cheer jumps on a trampoline when possible. Performing jumps on a trampoline gives you height and the opportunity to work on technique and form. Use caution and safety measures when jumping on a trampoline.
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