CHEERLEADING JUMPS
Cheerleading jumps have been a part of cheer since…well, since cheer was invented! Lawrence Herkimer was the first to feel such a burst of spirit, that energy ignited with a giant leap into the air and was forever deemed the “Herkie” cheer jump! Cheerleaders are known for having explosions of spirit, and cheerleading jumps are a great way to express your enthusiasm – while wowing the crowd, of course! Some people are born with great strength and flexibility for cheerleading jumps, others have to work a bit harder to achieve Herkimer-like jumps. In this article, you’ll find tips for cheerleading jumps, exercises and drills to improve your cheer jumps.
START WITH THE STRETCH
Every athlete has a warm up routine. Cheerleaders should always begin with a 15-20 minute stretching routine before attempting cheer jumps to avoid a higher risk of injury. Cheerleading jumps work your whole body, so remember to warm up your shoulders, arms, neck and torso as well as your legs! Here is a list of suggested leg stretches to use as a guideline, add more stretches as needed and to improve flexibility.
STANDING STRADDLE – With legs wider than chest width apart, bend at the waist to touch the floor. Walk your hands over to the right and hold, keeping your leg straight, but avoid locking your knee. Repeat on the left. Walk hands center again and hold.
RUNNERS STRETCH – Start in Standing straddle position, walk hands over to the right. Keeping your left leg straight, bend your right leg to a 90 angle, keeping your knee over your ankle. Repeat on left side.
STANDING QUADRICEPT STRETCH – a good one for balance and stretching! Standing with feet together, bend right leg back and grasp your right foot with both hands behind your back. Tighten core ab muscles to remain stable and hold for 15 seconds. Repeat with the left.
SITTING STRADDLE – While seated in a straddle position, reach both hands forward down the center. Concentrate on keeping your back straight, so that your belly button approaches the floor, not your nose. Walk your hands to the right leg and again, concentrate on taking your chest down over your leg. Repeat to the left.
SPLITS – Be sure to do both your right leg in front and then repeat on the left. Point your front & back toes, and keep that back leg straight. Keep your weight over the center, not off to one side. You want to be sure to work flexibility on both legs, not just your strong side!
SITTING PIKE – With both legs together and straight out in front of you, reach down over your toes. Hold the stretch with flexed feet, then hold the stretch with pointed feet.
CHEER JUMP DRILLS
Here are some drills that involve plyometrics training, abdominal and core training, as well as muscle memory and strengthening.
CHEER JUMP EXPLOSIONS – This drill works on height for your cheerleading jumps. It also trains your body how to absorb the landing safely. Start with your feet together (this is the usual start position for any cheer jump). Take a slow dip with your knees, but do not pass the ninety degree angle. Without using your arms, jump into the air as high as you can. As you land, bend your knees slightly to absorb the landing and return to the ninety degree angle and explode again. Start by doing 3 sets of 5 controlled jumps, one after the other. Work up to doing 20 jumps in a row.
STRADDLE LIFTS – This exercise really works your hip flexors, a muscle that’s rarely used in other exercises. You’ll definitely feel it the first couple times you try this drill, so take it slowly in the beginning! Sit on the floor in a straddle position, keeping your back straight. Place your hands on the floor in front of you. Lift one leg at a time, about 2 inches off the ground for 1,2. Do each leg 5 times, working up to holding each leg for a count of ten.
SITTING CHEER JUMPS – This exercise is a variation of the Straddle Lifts, so it works your hip flexors, but also engages your abdominal muscles, like a cheer jump in the air. Sitting in a straddle position, back straight and toes pointed, hit a T motion with your arms. Count 5,6,7,8 and lift both legs up, tightening your abs and hold that position for 1,2,3,4. Set them down on the next 5,6,7,8, and repeat. Try 3 sets of 3 eight counts to begin with, building up to 4 sets of 4 eight counts.
SITTING TUCK-TOE TOUCHES – Balance, abdominals, explosion power and hip flexors are all key in this exercise. Sitting in a tuck position with feet off the floor and arms in a dagger position, find your center balance. Quickly explode you legs into the toe touch position, and bring them right back into the tuck position without letting your feet hit the ground. This drill will take a couple times to find that center balance, but it helps your body get the feeling of “sitting back” in your toe touches to rotate your hips out and achieve that hyper-extended toe touch all cheerleaders dream about. Start with 3 sets of 5 toe touches, and work up to 3 sets of 20 reps all in a row.
CONDITIONING TIPS FOR CHEERLEADING JUMPS
Here’s a drill that will improve your squad’s cheer jumps. Be sure to work on individual cheerleading jump technique before moving on to this team oriented conditioning drill, or you’ll practice bad habits! Put the squad into a formation (be sure to rotate spots in the formation from practice to practice, so all are seen). Put on some fast-paced music and work your cheer jumps to counts! Here’s a routine to an 8-count:
1- Clap
2- Hold
3- High V
4- Hold
5- Swing arms/Whip
6- Hit Toe Touch
7- Land
8- Hold
1 – Stand/Clap to repeat, if desired
Using this 8-count format, work through the following cheerleading jumps as a team. Be sure your team is properly stretched and conditioned before attempting this routine. Your squad may have to work up to this level of cardiovascular workout and cheer jump conditioning:
5 tuck jumps, 5 left hurdlers, 5 right hurdlers REST * 3 eight-counts
5 pikes, 5 toe touches, 5 front hurdlers REST * 3 eight-counts
5 sets of double-whip toe touches. Here are the counts for the double-whip toe touches:
1- Clap
2- Hold
3- High V
4- Hold
5- Swing arms/Whip
6- Hit Toe Touch
7- Swing arms/Whip
8- Hit 2nd Toe Touch
1– Land
If you are a cheerleading enthusiast, you might want to check out the #1 site for cheerleading videos, cheerleading routines and resources for coaches & cheerleaders SidelineStar.com Thanks for visiting! *O/* CHEERS! The Sideline Star Team
