All-Star Jumping Help

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Dec 22, 2009
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I coach a Youth 2 team and I have been trying to come up with stretches that will help our jumps! We don't have horrible jumps but they can still use some help. =] So what are your favorite jump stretches that you feel have helped you?
TIA
 
Wall stretch has helped my toe touches! You lay down with your legs in a Pike position on the wall and open in a straddle. The gravity pushes you lower and if you keep at it you can get to your legs to be completely horizontal. Also jumping with weights etc. Might help. YouTube has a bunch of great videos for help on this stuff so you can check there also :)
 
Thanks!
I have been trying all of the different things I use to do a PCM, its been a few years since I have cheered and this is my first time on the other side of the mat. So I just wanted to see what else was out there! =]
 
Are jumps more about power or flexibility? Sorry to hijack the thread but I didn't see the point of starting a new one when it's almost the same question :)
 
When it comes to jumps its about both, strength and flexibility. I've seen flyers that can bend their legs behind their head with ease and then barely get off the ground in a toe touch. You first need to concentrate on strength in the hip flexor area, core (lower ab specifically), and leg strength.
Hip flexor exercises (sit in a straddle and lift one leg at a time with locked knees 15 times on each leg) and basic core and leg workouts will make a much bigger improvement than stretching alone. In my experience, hip flexor workouts alone will make a huge difference, but it would help to add in the other conditioning as well.

Also be sure they understand what they're doing and what is right vs. wrong and why. If they're doing workouts/stretching incorrectly it could double the time needed to make any noticeable improvements therefore wasting your time, their time, and making the parents impatient.
 
One stretch I really love for jumps takes three people.One person sits in a straddle and the two other people are right behind each one of her legs.The two people put their outside leg under one of the legs of the cheerleader being stretched.The other leg goes onto the hip of the person being stretched.The two people stretching the other cheerleader just simply pull back.:D I am very sorry if that was confusing.:)
 
Be careful doing leg weights with a Y team, my daughters wanted some after seeing the older teams use them. I did a search before making my decision... this is from LIVESTRONG.COM - Lose Weight & Get Fit with Diet, Nutrition & Fitness Tools | LIVESTRONG.COM ...

Ankle weights can help build strength, speed and quickness in athletes. They can also cause damage when they are worn for long periods or during strenuous exercise. Knee ligaments and tendons along with ankle ligaments are often under duress while working out in ankle weights. Youngsters who wear ankle weights also risk damaging their growth plates.

Read more: http://www.livestrong.com/article/546473-are-ankle-weights-bad-for-kids/#ixzz234GruhQN
 
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