The tuck jump is a beginner level jump that all cheerleaders should master. In a tuck jump, you bend your knees up to your chest. You do not kick your heels up to your rear end. Your abdominal muscles can help you to pull your knees up toward your chest. Your feet should remain pointed. With your arms, you can execute a high V motion above your head or a T motion straight out to the sides.
Memorize the Body Position
All jumps should start on the ground. Performing the jump position while seated on the ground will help your body memorize the position for proper execution in the air. To perform the tuck jump position on the ground, balance on your rear end keeping your torso straight and tall. To begin you can place your hands on the ground behind you until you progress to the point that you can balance without them. Bend your knees in toward your chest. Keep your legs together and your feet off the ground. Practice keeping your chest lifted and your chin up. Eventually work up to balancing with your arms in the correct arm motion as well.
Jump Preparation
Every jump you do needs to begin with a strong and effective jump preparation. A tuck jump is no exception. Start with your arms above your head in a high V. Rise up on the balls of your feet. Swing your arms down crossing them in front of your body as you dip deeply with your knees. When your arms hit the point that your fists are pointing down to the ground, explode off the ground, lifting your arms strongly into the arm motion you have chosen, high V or T. The harder you swing your arms and the more you push off the ground with your feet, the higher you can get your jump off the ground and your knees toward your chest.
Clean Finish
A solid polished finish will make any jump, even a simple one like a tuck jump, look more impressive. Land your tuck jump with your feet together and your knees slightly bent. Place your fists alongside your calves. Keep your torso straight but angle it forward slightly. Pause in this position for about two counts. Then pop your feet out to shoulder-width apart at the same time you place your fists on your hips. Snap your head up slightly and end with your chin lifted.
Jump Drill
A good way to improve your tuck jump is with jump drills. Start with a jump preparation as detailed above. End your jump with your feet together and your knees slightly bent; however, do not pop out to a clean finish. Instead, immediately explode off the ground into another tuck jump. Keep your arms in a high V motion the entire time. Continue like this for five repetitions, adding the clean finish only after the fifth tuck has been completed. Take a break and repeat the drill. You can use this drill for any of your cheerleading jumps.
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