We wanted to show you a few of the jumps we use when cheering. In order to get the height and execution of the jumps correct, we try to incorporate plyometrics (jumping/leg strengthening exercises) into our practice sessions to better our performance - see below.

Toe Touch

Right Herkie

© Last updated: 16 September 2004

Before carrying our the plyometrics training, ensure you have strectched out your muscles properly. See the Warm-up Exercises page for details.

• Repeated tuck jumps. Concentrate on the height and landing on the ball of the foot then heel down. This will help you land cheer jumps preventing a flat-footed landing and the loud noise that goes with it!!
• Partner straddle jumps. 2 people face each other and grab each other's arms. One turns palms up as the other turns palms down. The partner with palms up helps support the body weight of the other as they straddle jump for a toe-touch concentrating on height and pointed toes. Repeat several times and then swap over.
• Leg whips. Hit a T-motion with the arms and repeatedly high kick one leg without losing the correct form (i.e. keep back straight, leg locked and toes pointed). Whip the leg back down as fast as possible. Legs must go down as fast as they go up, if not faster.
• Repeated cheer jumps. Height in jumps only comes with strength and power. Jumping over and over again will help obtain this. Do 10 of each style, then start adding rebounds of 2, 3 and 4 in a row.
• Bounders. Keep both feet together and swinging your arms jump as far as possible ahead of you landing both feet together.
• Lunges. Step into a lunge position and on the spot, jump into a lunge on the opposite leg. Repeat until it hurts than do 10 more on each leg. Then try moving forward doing the same movement.

Tip: Try and find a friend who will do the jump drills with you. You may be able encourage each other to do "just one more" jump!!

© Last updated: 10 January 2005