Adding jumps to your cheers, dances and routines can make them more exciting and original. It is very important to make sure you perform only jumps that you have mastered with correct form. Work hard to train the muscles you need and practice your jumps frequently to get them performance-ready. Regardless of what jump you are doing, make sure you have a smile on your face and pointed toes.
Preparation and Finish
It is important that you perfect the beginning and end of your jumps. A good jump preparation will give you power for your jump, and a clean finish will polish it off. Start up on the balls of your feet with your arms above your head in a high V. Bend your knees deeply as you swing your arms crossing them in front of your body. After your arms point down, explode off the ground using your arms to get more height. Hit your jump along with the proper arm motion. Land with your feet together, knees slightly bent, and fists on the sides of your calves. Hold this position for a count before popping your feet out to shoulder-width apart and placing your fists on your hips.
Memorizing the Motion
When your body learns a new skill, it needs time for your muscles to remember the position they should be in. Memorize the motion for your jumps by sitting on the ground in the position you are striving for in the air. Many jumps can be visualized in this manner. Toe touch, double hook, side hurdler, pike, and double nine are all conducive to this strategy. For example, sit on the ground with your legs straddled as wide as you can. Point your toes, and make sure your knees are pointing up. Place your arms in a T motion. Pull your abdominal muscles in toward your spine. Close your eyes and memorize what this toe touch position feels like.
Core Training
Strong core muscles help you lift your legs into your jump positions and get your legs higher. Train your core muscles with exercises that mimic the motions needed in your jumps. Two exercises for this are V-ups and straddle-ups. Lie flat on your back with your arms extended above your head. Lift your arms and legs up off the ground as you bring your body up to a V position, swinging your arms through until they are next to your knees with your fingers pointing away from you. Lower back down but do not allow your arms or feet to touch the ground. You can also do the same situp, but straddle your legs as you come up, reaching your arms through your straddle. Do three sets of 12 repetitions for each exercise.
Jump Drills
Performing jumps in quick succession, without a prep jump in between, will help you improve your form and height in your jumps. For example, start in the jump preparation position. Swing your arms through and hit your jump. When you land with your knees slightly bent, immediately spring back up into another jump. Do five sequential jumps before taking a break. Include a drill of all of the jumps you are working on each time you do a cheerleading workout.
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