Thursday, 25 February 2016 07:03

How to get Clean Jumps

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Reminders/Tips to Clean up Jump Technique:

1. Keep your body nice and tight from prep - to jump - to landing. Whether you start with a clap or a high V or high clasp, whatever positions you need to hit make certain your arms and hands are in perfect position and really sharp in their motions.

2. You can
go up on your toes to start the jump but don't double or triple bounce before jumping.

3. Make sure you
keep your chest up the entire time, so rather than dropping your arms down to your legs keep your torso upright, hit the arm position really hard, and bring your legs up to your arms by rolling your hips under. (See below)

4. Be sure to
point your toes.  Buddy up and watch one another to see if you are remembering to point your toe during the full jump execution.

5. Have energy - Always
whip your legs up as fast as you can and snap them back down hard, because expecting gravity to do all the work will result in a slow and sloppy landing. To practice snapping your legs together do air jacks. Think "double speed jumping jack" but when you jump out you never hit the ground. Instead you snap your feet back to the center again as fast as you can, like hyper-speed mini spread eagles.

6.  When you land, it should be quiet and toe-ball-heel. Your arms need to go nice and tightly to the sides of your body in a "clean" position. Make sure you stick the landing. No stepping out of place or flailing arms.

7.  Hit strong arms during the jump, your arms help you to gain height and look more controlled, T’s are T’s same with all the other positions of the arms.


Leg Explosions: This exercise helps with height and leg strength. Start with your feet together. Take a slow dip so until your knees reach a ninety-degree angle. Explode into the air without using your arms. As you land, absorb gently absorb back into your starting position. Start with three sets of five controlled jumps and work up to executing 7-8 in a row.

Sitting Toe Touches: This exercise isolates the hip flexor and abdominal muscles that lift legs into the jump position. Start by sitting on the floor in a tuck position.  Balanced with your feet slightly off the floor and your arms in “daggers”. Quickly lift your legs and arms to all the way to the toe touch position. Once you’ve hit it, snap back to your starting position as quickly as possible. It may take a few tries to find your balance. Once you get the hang of it, focus on keeping your toes pointed, your legs straight, and your back upright. Again, start with three sets of five and work up to fifteen reps in a row.

Straddle Lifts: This exercise also isolates the hip flexors. Start on the floor in a straddle position. Place your hands on the floor in between your knees. Lift one leg a two inches off of the floor for a count of two and then set it back down. Keep your leg straight and your toe pointed. Repeat with the other leg. Do these five times (approximately 10 seconds on each leg). Work up to holding each leg twice for a count of five, and then once for a count of ten. Eventually, you may lift both legs at once.

Stephanie Johnson

I have been coaching with ACTIVSTARS for 4 years and truely love what I do. The athletes at my locations work extremely hard and it shows everytime we step on the mat. Every week we focus on strength, stamina, technique, performance and make sure no cheerleader is left behind. My locations have a strong sense of communty and a family bond. We help eachother out and support every team making both locations have 4 strong powerhouse teams. I'm a dedicated, hardworking coach and expect the same from my athletes and parents.


Locations:Centerra Mirage(Wednesdays) and Madison Rose Lane (Mondays)

Teams:JV Cubs, Varsity Cats, Wildcats Allstar, WarCatz Pro, JV Bandits, Varsity Rebels, Pirates Allstars, Anarchy Pro

Training:13+ years cheer and dance High School, College, and competitive experience.

Favorite Quote: "Hardwork beats talent when talent doesn't work hard."


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