What kind of jumps do cheerleaders do

Check out these posts for a how-to guide, as well as tips and trick to improve your jumps links coming soon! Share on pinterest. Share on facebook. Share on twitter.

Share on linkedin. Beginner Jumps. Spread Eagle. Intermediate Jumps. Side Hurdler. Front Hurdler. Pull your knees up towards your chest for tuck jump.

As you push yourself off of the ground, drive your knees up towards your chest and bring your arms back to a high V position. Keep your toes pointed and your chest facing straight forward rather than curling down towards your knees. Then switch and try the other side. Once your body is used to the motion, try the jump. Do not extend your feet behind you, which can cause you to fall forward.

Hit a spread eagle by creating an X position with your limbs. As you launch yourself into the air, extend your arms and legs wide in opposite directions to create an X shape with your body. Keep your toes pointed and all your limbs as straight as possible. Your knees and toes should face forward. Stand with your feet further than hip-width distance apart, toes and knees facing forward, and bring your arms into a high V position.

Once you feel strong and stable on the ground, try the full jump. Do a Herkie by extending one leg straight to the side and bending the other behind you. Try to bring your straight leg parallel to the ground, in line with your hip.

At the same time, bend your other knee to bring your toe towards your bottom, as if you were trying to kick your butt. Attempt to bring your entire leg parallel to the ground so that your inner thigh faces down, rather than inwards toward your body. Your knee should point forward. You can either extend both arms into a T-position or punch one directly up towards the sky and place the other on your hip for a more traditional look.

If you choose this variation, make sure to extend the arm and leg on the same side of your body. Sit on the floor with one leg out straight and bend the other at the knee as if you were attempting to kick your bottom. Try shifting your bent foot out from underneath you so that your inner thigh and knee are resting flat on the ground. Extend your legs to either side of your body for a toe touch jump. The toe touch is considered to be one of the more famous but challenging cheerleading jumps. To give it a shot, straighten your legs as your feet leave the ground and bring them directly up into a mid-air side split.

Roll your hips outward so that your knees point up. As you jump, extend your arms directly out from your shoulders to a T-position. Despite the name, many cheerleaders never touch their toes in this move. Having flexibility through your hamstrings, lower back, and hips is helpful for a successful toe touch, so stretch those areas regularly to improve your form.

Part 3. Snap your legs back together if they were separated in the jump. During poses like the spread eagle, Herkie, or toe touch, your legs are separated in the air.

Their knees and toes are to be facing the front with fully extended legs and pointed toes. The athlete is to bring their arms into a high V motion. A jump where the cheerleader brings both knees up to their chest, being sure to keep their back straight and toes pointed back towards the ground.

Ensure that the athletes have their thighs, knees and ankles locked together and that their arms are in a T Motion. A jump position where cheerleader aims to get their legs up high enough so they are parallel to the ground. Legs should stay straight and athletes should be bending at the hips extending their arms out towards their feet.

The most common jump performed. Complete this sequence 3 times for a total of 19 minutes. Rest for 2 minutes between each sequence. High Knee — 30 seconds — Jog in place and lift your knees up to your chest Box Hops — 30 seconds — Use tape to create a cross to make four 1-foot square boxes. Hop from box to box with feet together , clockwise Butt Kick — 30 seconds — Jog in place and kick your heels up to your glutes Box Jump — 30 seconds — Explode up off the ground, landing as softly as possible Burpee — 1 minute — Squat position hands on ground to plank position arms extended to squat position hands on ground then leap up arms raised Jump Tap — 1 minute — Stand near a wall, jump up, and tap hands on a spot 1 foot above your reach Mountain Climber — 1 minute — Plank position with arms extended, bring each knee forward.

Remind your athletes to listen to their bodies while practicing these jump drills, as results can take time. Once your team has what it takes to win the next WSA cheerleading nationals, register here for a competition near you!

Straddle Stretch One of the basic ways to execute a high jump is by improving your flexibility. Straddle Lifts Straddle lifts strengthen your hip flexors which are important for stronger stunts and higher jumps.

Seated Toe Touches For this drill, start on the floor in a tuck position. Squat Jumps Start in a squatting position, with feet shoulder-width apart.