Cheerleading today is an intricate combination of motions, cheers, jumps, tumbling and stunting. All of these components must be undertaken with serious consideration and concern for safety. Practice your jumps only under the supervision of a qualified coach. Use proper progressions, only attempting a jump after mastering each part independently.
Jump Prep
Start a jump with your feet together and your arms above your head at 45-degree angles, in a high V motion. Rise up on the balls of your feet, initiating your jump prep. Keeping your arms straight, swing them down crossing them in front of your body. Dip down, bending your knees deeply when your arms reach the point of being perpendicular to the ground. As your arms start their upward swing, explode off the ground and into the air. Practice these steps over and over with a simple straight jump until you have mastered the jump prep before adding a jump after it.
Landing
After executing your jump, land with both feet together and your knees deeply bent. Your arms should be tight against your legs with your hands in fists. Tip your chest forward slightly, but keep your chin up, looking straight forward. Hold for one count before popping your feet out to shoulder-width apart and placing your hands on your hips. Lift your chest and chin up with your eyes gazing ahead. Repeat this landing sequence until you have mastered it fluidly. Once you have mastered both the preparation and landing, you are ready to attempt a jump.
Tuck Jump
In a tuck jump, you use your stomach muscles to pull your knees up toward your chin. After finishing your jump prep, your arms continue on into a high V motion as you execute a tuck jump. Keep your chin and chest lifted with your eyes focused ahead. Do not kick your feet toward your butt. Your toes should remain pointed at the ground. Keep your shoulders relaxed and your neck elongated. A good way to master your midair position is to practice it in a seated position on the ground.
Herkie
A Herkie is named after Lawrence Herkimer, the founder of the National Cheerleader's Association. In this jump, you extend one leg out to the side straight, while you bend the other leg and keep it flattened, parallel to the ground. Your arms should be exactly opposite of your legs. If your right leg is extended straight, then your right arm should be bent with your fist on your right hip, and your left arm should punch straight up in the air. Keep your toes pointed and your chin and chest lifted. Again practice this position by sitting on the ground with one leg straddled out and the other leg bent with your foot pointing behind you.
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