cheerleading Higher jumps How to get your toe touch higher
Speaker 1: When we jump, we're going to squatdown here, just a little bit, and then we're going to explode straight up. We're just goingto use the legs. Your jumping comes from the legs. Arms arejust along for the ride. Let's jump up a couple times, just like this. Boom.You see, when you come to here, you should feel that right in your quadriceps, just alittle bit, and you should feel that a little bit in the glute.Now a lot of people will say to work those calves, and I do believe that, but strongcalves is not going to make you explode up if you're not strong in the butt, and thehamstrings, and quads, and the hips.
Let's go straight up just like that. Thereyou go. Now what I want you to try, is this to getexplosion. One of the things is you need to get the knees up. If you're going to do atoe touch, you're going to have to bring those legs out.What I prefer that you do is let's work on jumping straight up, and then when you canexplode and you're exploding up then you bring the legs out. We'll need to work on the hipstrength to do that to be able to get them back and get down to land properly.This time, just to learn to explode and to help you go higher, I want you to come hereand bring those knees up like that. We've
got to get those legs, those hamstrings firing,those quadriceps firing. Let's jump up and bring the knees up. Thereyou go. Is that a little bit harderé What we're looking for is going to be a littlebit harder. When you can get way up there like that, then we know that you're goingto be able to get up here like this. What we're going to do right now is we'regoing to work core strength, quads, hams, glutes, hips. We're going to put on our kineticbands and every movement that we make is going to help build core strength. This is goingto build strength in your quick twitch muscles. It's going to be strength and power, but it'snot going to be like lifting weights. It's
going to be like more for explosion.We're going to work on getting her quadriceps, hamstrings, glutes, hips, butt, all that stronger.Let's go back through that and let's just work on jumping up. A couple of jumps andexplode. Remember, we're not using the arms. We'llbring the arms in later. If you have good upper body strength that is going to helpyou, but the arms are just getting the balance and the momentum.We don't want to go forward and throw those arms up. Strong arms are not. Basketballplayers, big men, or basketball women, volleyball players, they may jump like this. Their armsare already up, so the arms aren't really
helping them.Let's do a couple of those. It's like this, just like that. Let's drive it up.What's happening is the kinetic bands are restricting her, but it's helping her buildstrength in all these core muscles from the abs to the knees.Now what I want you to do is, I want you to jump up and bring those knees up like that.Explode. There you go. You feel the differenceé That's a little bit harder, plus you're beingrestricted. Go ahead and try it again. A little bit harder.Remember, not to bring that head forward, not to bring that torso forward, and you'relooking straight ahead. Don't look up because
that's going to put stress on your neck. Whenyou have stress on your neck and your shoulders, that's going to transfer down to your legsand you're going to tend to not have as much force.Just looking straight ahead, just like you're looking out into the audience. Let's try thatagain. Explode, just like that. It's a little bit harder. You can see that when she's doingthat, bringing that up, so what we need to do is we need to get her stronger in her quadricepsand all these muscles. Let's have you unbuckle and let's do sometoe touches. What we're going to do is we're going to demonstrate first. We're going tohave her do a toe touch. She's going to work