JUMP, JUMP, JUMP A LITTLE HIGHER
by Pam Headridge

One of the basic skills for cheerleading is jumping. An often asked question by cheer coaches is “How do you develop hyper-extended jumps?” The 3 key components is stretching, strengthening and repetition through practicing. Stretching exercises enhance a cheerleader's level of flexibility and strengthening drills increase her vertical jumping ability. Daily practice of each type of jump will help the cheerleader obtain these powerful, super-high jumps.

Below are stretches that are targeted for cheerleading

Partner stretching: A person lies on the floor on her back with legs extended in the air in a straddle position. Partner kneels on the floor facing that person and places her hands on that person’s thighs and applies gentle pressure downward. Hold that position for a count of 30. Relax and repeat the drill again. This stretch increases the flexibility in the adductors that will help obtain that hyper-extended straddle toe touch position.

Splits: Hold the split position for 30 seconds. Perform this exercise in both the right and left splits position.

Another key element for good jumps is strengthening the legs for an explosive lift. Here are some great power exercises.

Sitting Toe Touches: Start by sitting on the floor in a tuck position. Balance so that your feet are slightly off the floor. Next, quickly lift your legs and arms to a straddle position and return rapidly to the tuck position. Focus on good technique,
keeping your toes pointed, your legs straight and your back upright. In addition to building strength, this exercise helps you to practice the proper technique of 'sitting back' in your jumps. Start with 5 and work up to 20 in a row. Then repeat the set.

Tuck jumps: Start with feet together and arms overhead in a “touchdown” position. Jump off the floor pulling the knees up to the chest level as the arms slap down to the side. Land on the floor to the beginning position absorbing the landing in the balls of your feet. Immediately jump again into the tuck position. Be sure to keep the chest up while jumping. Perform 30 tuck jumps in row. This helps develops the calf muscles.

Leg tosses: Two people are needed for this drill. One lies on her back on the floor and the other one stands by her head. The cheerleader on the floor grabs the ankles of the standing person for stability. The cheerleader on the floor lifts her legs, keeping them straight and together. The other person "tosses” their legs toward the floor as the other person resist the move trying to not let them touch the floor. This is a great exercise for the abdominals and quadriceps.

Finally and always the best way to develop awesome jumps is through repetition. A fun way to practice jumps is with music. Put your cheerleaders in 3 or 4 lines. Start some music and every time a cheerleader gets to the front of the line, she must execute a jump in time with the music. It helps to have counts such as "clasp on count 1, 2; high-V on count 3, 4; bend on count 5; execute jump on count 6; land on count 7, 8.

Use these three techniques in your practices and you will see a vast improvement of your cheerleaders’ jumps in 4 weeks.