One of the most popular and widely used cheerleading jumps is the straddled jump called the toe touch. A really impressive toe touch will hyperextend in the straddle position, with the feet passing horizontally to cross behind the arms. Many squads require a toe touch at tryouts, so striving for a strong one is an important task for a cheerleader. Train with exercises for your toe touch every day to see the quickest results.
Toe Touch Form
Practice proper toe touch form while seated on the ground. Sit in a straddle position with your knees facing up. Point your toes. Stretch your arms to the sides, parallel to the ground. Sit up very straight with your torso tall. Close your eyes and memorize the way this position feels so that you can execute it in the air. It is important when you are in your actual jump that your knees do not roll forward and that your toes stay pointed. When you are in the air, you will be tempted to reach for your feet, but resist this temptation. When doing a toe touch jump you need to keep your arms horizontal and lift your feet to them.
Jump Preparation
A strong and polished jump preparation will give you the power you need for a beautiful toe touch. Start with your feet together and your arms lifted above your head in a high "V" motion. Rise up on the balls of your feet. Begin your preparation by swinging your arms down and crossing them in front of your body as you bend your knees deeply. This is where the power for your jump will come from. Once your arms swing past perpendicular to the ground, explode off the ground and up into your toe touch position, forcefully raising your arms out to the side in a "T" motion, parallel to the ground.
Stretch
In order to execute a strong toe touch you need a wide straddle. To increase your flexibility in a straddle position, stretch in a wall straddle position. Lie on your back near a wall. Place your legs along the wall, pointing up to the ceiling, and push your rear end up against the wall. Keep your abdominal muscles pulled in toward your spine and your lower back flat on the ground. Open your legs, allowing them to fall toward the ground in a straddle position. Let gravity pull your legs closer to the ground. Make sure your knees are pointing toward your head and your toes are pointed. Hold this position for at least 30 seconds. Repeat the stretch three times per day.
Jump Drills
Jump drills will help you get the leg power you need to lift your body high off the ground and your legs high in the air. Simply perform five toe touches in a row. Start with a jump preparation but do not take any extra bounces in between jumps. Land each jump with your knees deeply bent and immediately spring back up into another toe touch. Concentrate on form in these toe touches, striving to make your last toe touch as good as your first. Work up to performing five sets of five toe touches.
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