Tuck jumps cheer series#
Tuck jumps cheer free#

While using that count pattern, practice doing five 'T' jumps with your entire team, followed by five tucks, then five hurdlers, and then five pikes. The Varsity cheerleading website recommends practicing your team jumps using an eight-count, in which you start in a high 'V' for the first count, hold it for a second count, start the jump on the third count, get to the crest of the jump on the fourth count, land the jump on the fifth count, hold the down position for the sixth count and then stand with fisted hands on the hips for the seventh and eighth counts, and then start over.

If you practice these with your entire team, it has the added benefit of allowing all of you to practice jumping in sync.

Tuck jumps cheer series#

Just JumpĪnother way to improve the height and quality of your cheer jumps is to do a series of jump drills during each practice. Work the core and upper body by doing two sets of 10 standard or assisted pullups, as well as pike pullups in which you hang from the bar and then pull yourself up as you raise your legs to touch your feet to the bar. Take a short break and then do a second set. Do 12 to 15 repetitions of each exercise using a weight that makes it feel as if you're almost unable to finish the last few reps of the set. While you have the dumbbells, do a set of bicep and tricep curls. Hold a pair of dumbbells and do lunges, which also work the quadriceps and butt.

Tuck jumps cheer free#

Try free weights, a sled press or the Smith machine to do squats, a beneficial compound exercise that works the quadriceps, butt and hips, as well as some of the muscles of the lower leg. Resistance or weight training is a sure way to gain power in all these areas. The muscles of your legs, hips, butt, core and arms are all recruited when you do a cheer jump, and thus they all need to be strong. You can also practice plyometrics by simply jumping upward from a squat position, landing back into a squat and then going directly into another jump. Also try jumping onto the top of the box, starting in a low squat position, or jumping up onto the box with a single foot. Landing and then quickly jumping again is an important component of plyometrics, because it trains the muscles to contract and lengthen quickly. You'll then jump up and over each box with both feet, as you might during a tuck jump, not stopping to take a break in between each box but continuing to jump over every one. The most basic way to do this type of jump training is to place four wooden boxes, about 12 to 18 inches high, in a line with about two feet of space in between each box. It's a technique used by gymnasts, dancers and ball players, as well as cheerleaders.

Plyometrics is a form of jump training that can help you develop explosive power in your legs.