Impressive cheerleading jumps come from hard training and continual practice. Focus your training on improving the vertical height of your jumps and how high you get your legs into the air. Increase your vertical distance from the ground with plyometrics. Get your legs higher into the air by strengthening your hip flexor muscles. Work on training these two areas every single day. It may take several weeks before you see results.
Plyometrics
Step 1
Stand with your feet together and your knees slightly bent. Lift your hands above your head in a touchdown motion.
Step 2
Dip down slightly and explode into the air in a straight jump. Keep your hands above your head, and your abdominal muscles pulled in toward your spine.
Step 3
Land on both feet, immediately dipping down again to bend your knees. Explode off the ground again without pausing in between jumps.
Step 4
Complete five repetitions prior to taking a short break. Repeat the set three times. Work up to three sets of 15 jumps.
Straddle Lifts
Step 1
Sit down on your mat or towel. Stretch your legs out in a straddle position, keeping your legs straight and your knees pointing up. Place your hands on the ground in front of your thighs.
Step 2
Lift your right leg about 2 inches off the ground, keeping your back straight and your abs pulled in. Hold for two counts prior to lowering your leg back down to the ground. Keep your leg straight and your toe pointed. Repeat with the left leg.
Step 3
Do five repetitions, alternating legs as indicated. Gradually increase the amount of time you hold you leg in the air, working up to five to 10 seconds.
Step 4
Perform one to three repetitions, lifting both legs off the ground at the same time, at the end of all repetitions. Keep your back straight and your abs pulled in.
Tips and Warnings
- Perform these exercises wearing supportive shoes designed specifically for cheerleading.
- Start out slow and increase repetitions gradually.
Member Comments