If you are taking your cheerleading serious, you should be doing what you can to strengthen your legs. To get the most impressive vertical jump you need the strength from your legs to propel you off the ground. Following a simple cheerleader training workout can do a lot to make improvements and you should try to get your whole squad involved.
Don’t worry about getting big thighs like power lifters; we are not talking about doing squats with massive weight. You do need to do squats as this is the most basic and best exercise for your legs, but you will be keeping it light. You also will do plyometrics later after you have built some strength in your legs.
To start off your program you will be doing squats with your body weight only. You can do three sets of ten repetitions, but in the last set you can occasionally do up to twenty reps. Follow good body positioning by keeping your back straight, head up and keep your knees behind your toes as you lower yourself.
You can also do lunges which means you step forward with one foot and lower yourself till your trailing knee touches the floor, repeat with the other foot. Also do three sets of 10 repetitions of these. Only do the squats and lunges about three times a week As you get stronger you can add weight by holding onto dumbbells or using a barbell if available.
After a couple months you can move up to doing plyometrics which will give your legs the explosive strength they need to get a good vertical jump. A basic plyometric exercise is doing a standing forward jump. Stand with your feet shoulder width apart and jump forward as far as you can, repeat for 10 jumps. There are many variations you can do and a search online will help. Be careful with these types of exercises because injuries are possible.
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