Jumps for Cheerleading

• Next do 3 sets of leg lifts: sit in a straddle on the floor, hands are behind you for support (hands should be on the floor, under or near your tail), slightly lean back and lift both legs (about a foot off the floor), keep your legs STRAIGHT, WITHOUT your legs touching the floor lift them 10 times, release, count to 10 for a breather and repeat. Do a total of 3 sets. Leg lifts are hard but it will strengthen your legs and improve the height of your jumps!!!

• After leg lifts we do side high kicks: arms in a T motion, with right leg kick 5 times, breather for for 5 seconds, switch to left leg 5 times.

• Ready to begin: Throw your toe touch, count 5-6-7-8, throw another, then repeat. (I make my squad do 10)

When you are throwing your toe touch:

• Make sure you have a good prep (feet and legs together, bending knees, keeping your back straight). Really concentrate on using the muscles in your legs when prepping, after all that is how you get off the ground in the first place :).

• When you are in your toe touch position (in the air) DON'T reach for your leg

• The Prep is what you always do before any jump. It's a routine you always do. If you don't have your own, you can use the prep my squad uses: start with your hands by your sides. Then bring your hands up to your chest in a clasp, hit a high V, and then swing your arms around. Go up on your toes and perform the jump. In most jumps when rounding the arms, you hit a "T" motion.

• Keep your back straight! If you're hunched over it doesn't give the jump a very nice look. Keep your chest up and your back straight.

• POINT YOUR TOES, and when landing, make sure your feet are together... DON'T FORGET TO SMILE!! :)

• Do these in addition to the leg lifts and kicks every day, at least once. You're toetouches, and other jumps will improve tremendously. Make sure you stretch a lot, and use your stomach and shoulders to get the height in your jump, as well as your legs. Do lots of crunches to strengthen your stomach.

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