Techniques To Improve A Cheerleading Jump

Cheerleading is a sport requiring a high level of athletic skills. Routines consist of tumbling, stunting and jumping, placing an high demand on the body. Training programs to improve these skills are crucial in elevating skill level and preventing injuries. Jumping is a skill requiring training to improve upper-body, lower-body and core strength, power and flexibility. These athletic skills, combined with proper technique, will elevate jump heights.

Add Strength

Building muscular strength in your upper body will help lift your body during jumps. Strength-training exercises such as pushups and overhead shoulder presses will increase muscular strength in your chest, shoulders and triceps. Squats and lunges will increase lower-body strength to enhance your ability to push off the ground to jump. Calf lifts will strengthen calves, an often neglected muscle that is useful in jumping. Stronger inner thighs help your legs to snap down for cleaner landings. Complete three to four sets of each exercise two times weekly.
When prepping for your jump, lift your arms overhead and lift your heels up. Lower and lift your body using your arms, legs and calves to propel your body upward. Also pull up your rib cage for added height and pull your arms out in a T position.

Improve Power

After establishing a strength base, add plyometric training to improve power. Power is the ability to generate force in the shortest amount of time. Powerful arms and legs will push your body up quickly to remain airborne longer to perform more advanced jumps. Examples of plyometric drills include squat jumps and tuck jumps. Squat jumps are performed by lowering your body into a squat position, and the lifting up your body extending your arms and body into the air. Tuck jumps are performed by jumping up, bending your knees and bringing them up towards your chest, and then landing. Perform up to 10 repetitions of each jump.

Improve Core Strength

Your core muscles consist of your abdominal and lower-back muscles. They are crucial in transferring power throughout your body. Use your abdominal muscles to extend your legs ahead of you while jumping. Add crunches and knee-lift exercises to your training routine to strengthen your abdominal muscles.

Warm Up With Active Stretches

Improving flexibility will increase the range of motion and the extension of your legs while jumping. Use dynamic stretching exercises in your warm-up to extend your legs further. Dynamic stretches are active stretches performed in motion rather than by holding. Use a controlled movement and avoid quick bouncing movements. Standing leg swings are performed by lifting one leg up, down, out and back in a steady, controlled movement. Complete five to 10 repetitions on each leg before performing jumps.
While jumping, point your toes and lock your knees allowing your hamstrings to stretch and pull up your legs.