Jumps are a staple in cheerleading routines and are an integral part of the scoring system and score sheets. However, many cheerleaders struggle to learn and practice proper technique for their jumps. As a result, they lose height in their jumps, create unnecessary stress for their joints, and have poor landings. By following a few simple tips for jumping, squad members can improve their technique and gain more height in their jumps.
Start with a warm-up and light stretching session to prepare the body for jumps. Stretch the quads, hip flexors, and core muscles. Performing exercises such as sit toe touches will help strengthen the muscles that lift the legs into the jump position. This will allow for maximum jump height and a smoother, more consistent jump.
The tuck jump is the first jump that all cheerleaders should master. The legs should come up to the chest, arms in a T motion, and the back should be straight. During the 7 count, squad members should hit their feet cleanly on the ground. Jumping while flexed to the floor will not only reduce height, but it will also lead to injury.
The herkey jump is another common jump seen in competitions. One leg is kicked out straight and the other leg should be bent at the knee with the thigh facing upward or backward based on the squad’s preference. The arm placement for this jump is varied as well, but should always end in a T position.
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