ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Simple Exercises to Dramatically Improve Your Cheerleading Jumps

Updated on January 2, 2011

Beautiful jumps don't require much time each day, only dedication.

I used to have disgusting jumps that looked more like a spread eagle than anything. I barely had the flexibility to lift my legs up a foot off of the ground, and I would bend over mid-air to reach my hands to my feet. I was very awkward. This all occurred to me during cheer camp before my freshman year, and as soon as camp was finished, I got home and devised a plan to improve my jumps.


Many people mistake toe-touches with an attempt to actually touch their toes in the execution of the jump. Your hands should stay in a perfect T motion the entire time you're in the air, and the effort should be put forth trying to get your legs up there. Regardless of how high your legs actually get, a jump with a perfect T and an upright back will always look cleaner than a jump with loose arms and a strained back. The approach should contain a quick and clean clasp that is positioned right below the chin, followed by a tight High-V. Never do a mini-jump in your approach, no matter how much air you think it's getting you. If you save that energy for the actual execution of the jump, it will be much higher. Your arms should cross right by your knees as you bend your legs, and then sharply thrown into a T as you bring your legs up. After the jump, take note to make sure your feet will land together, and your knees will only be slightly bent.


To improve the flexibility and height of your jumps, do these simple exercises every morning/afternoon and night for 3-4 weeks and you'll see much improvement.


1) Twenty push-ups. This may seem like a lot or like nothing, but keeping a steady work out involving push-ups will increase the overall strength of your body. It's a good warm-up, also.

2) Long periods of stretching. Go through stretching each part of your body for twenty seconds each. Stand up straight with your feet together and touch your toes; stand with your feet apart and stretch to one foot, then the other, and then the middle; bend your leg back and hold it tightly to the backside of your leg; stretch each arm across the side of your body and across your back. Sit down on the floor in a straddle, and reach to each leg and then the middle. Spend a lot of time forcing your body farther, but of course stop if it causes excessive amounts of pain. These are the basic stretches, but there are many more you should engage in to achieve ultimate flexibility.

3) Leg Lifts. Leg lifts are when you sit down in straddle and, while placing your hands in the air in front of you, you lift one leg up into the air repeatedly. The whole time your leg will not touch the ground. Afterward, repeat the exercise with both legs at the same time. You should do each leg about thirty times, and then when doing both legs at the same time, repeat about twenty times. This exercise will GREATLY increase the strength of your legs, allowing you to raise them higher while jumping.

4) Practice your jumps! This is easily the most important part of your workout. Above all, this will strengthen your legs and core to really make your jumps and and pretty. Your workout should be as follows:

1) Twenty toe-touches

2) Twenty left hurdlers

3) Twenty right hurdlers

4) Twenty pikes

5) Ten double toe-touches



This workout may seem way too simple to have any effect, but you'll be surprised how much stronger and more flexible you'll become. This should take about thirty minutes, and will leave you sweating, but it is well worth it. 


If you have attempted and pulled through with this workout, feel free to leave comments and share your results!

Comments

    0 of 8192 characters used
    Post Comment

    • profile image

      Katherine Vasquez 

      17 months ago

      I have really bad jumps so going to try this hope it will work

    • profile image

      Kyla 

      3 years ago

      I think this will work for me! I try out for college cheer next month!

    • profile image

      Leah 

      4 years ago

      I'm definitely trying this! I've always had trouble improving my jumps but I think this will help. I am going to have the most beautiful toe touches my coaches have ever seen at try-outs! Thank you!

    • profile image

      Ciara 

      4 years ago

      My hip flexers are crying so I'm smiling. Thank you!!!!!

    • profile image

      Mercedes 

      5 years ago

      My first game is on Wednesday, August 25. That's 4 days from now, and I would like to know if this will still help with my jumps. Also, my split is about 6 inches off of the ground. Could this improve that as well?

    • Ser-ah profile image

      Sarah Boyle 

      5 years ago from Anglesey, North Wales

      Great article! My jumps are kind of weak but I'm running for coach for my pom squad so I'm going to need to set a good example!

    • profile image

      erynn 

      5 years ago

      Tryouts are in two days! Will it still help???

    • profile image

      Joy-Marie 

      6 years ago

      I thank all of this is helpful but I am having so much trouble with the leg lifts. I can't lift my legs. What do I do to gain enough streagth to do the leg lift exercise? Please Help!

    • profile image

      CheerCaptain 

      6 years ago

      I had a bomb right herkie and toe touch, but I got lazy and a litle rusty ! Now that I have the captain , I would like to set a good example on the new cheer leaders. I would be sure to use this work out . I will comment again in 4 weeks after I do this workout and tell you if it worked ! ! ! :D

    • profile image

      cheerbug 

      6 years ago

      well tryouts are in two weeks! can this improve my jumps by then?

    • profile image

      Summer 

      6 years ago

      Are you sure this will work? How flexible were you previouse to doing your plan?

    • profile image

      help! 

      6 years ago

      I used to have an AMAZING herky and hurdler and kicks but i tore my hamstring and competition is tomarrow and i have absolutely NO flexibility in that leg PLEASE HELP!!

    • profile image

      Melanie 

      6 years ago

      What is a double toe touch?

    • profile image

      breaunna 

      7 years ago

      thank you, i'll try this!

    • profile image

      sam 

      7 years ago

      im going to try this! i already have a a lot of flexabiliyy and a faily good russian split but i can always improve! :)

    • profile image

      reagen smit 

      7 years ago

      wow that really worked!!!!!!!!

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)