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Cheerleading Jumps
 

Preparation

Flexibility is very important in order to properly execute most jumps as well as avoid injury. Therefore, proper warm-up and stretching exercises should be conducted before practicing. Stretching should include those muscle groups (thighs, lower back and abdominals) which are used in many jumps. If you find your flexibility is not sufficient then make stretching a priority every day. Overall flexibility will gradually increase over time.

Components

The Prep

The prep is the motion that is used before the legs propel your body into the jump. A common prep is to hold both arms straight up, swing them (right arm to the left and left arm to the right) around in front of your body, while raising your body up onto your toes. As your arms reach the bottom (hands near the ground) bend at the knee. Raise your arms, lift your shoulders and explode with your legs and toes. Your arms should move in one smooth quick motion.

The Jumps

Front Hurdler
  • Bring front leg up and straight out from body, knee up towards chest, toe pointed out, head and shoulders forward
  • Other leg bent at knee, 90 degree angle, toe out and down
 

Herkie
  • Front leg up and straight out, knee and foot facing up, arm with fist on hip
  • Other leg bent, foot towards hip, knee down, arm straight up against head with fist
   

Pike
  • Pull legs up using abs
  • Toes pointed to front
  • Arms forward
  • At peak - legs parallel to ground
  • Hands in fists above toes
   

Side Hurdler
  • Front leg - knee and top of foot pointing up
  • Back leg - knee pointing to front
  • Point toes
  • Arm straight up, fist on hip
   

Spread Eagle
  • Keep knees and toes facing forward
  • Point toes down and out
  • Arms hit high V as legs explode outward
  • Bring legs together for landing
  • Alternative: Put arms in touchdown
   

Toe Touch
  • Keep back straight
  • Legs at arm level
  • Do not reach down
  • Knees pointing up
  • Point toes out
  • Rotate hips forward
   

Tuck
  • Arms in touchdown position
  • Bring knees to chest
  • Feet in front of waist
  • Keep head, neck and back straight
  • Keep knees and feet tog
   

The Landing

Absorb the impact of landing with your toes and legs making sure your knees are not locked. Shoulders should be slightly forward to maintain balance. Feet and knees should be together.

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