Jump 'til you Drop!
If what you are looking for is a jump conditioning routine that is based on lots of repetition, you have to try this advanced jump drill. After only a couple of weeks of practice, it is really starting to make a huge difference in my team's jumps. Not only does it build stamina, this drill develops timing and synchronization as well.
Set them up in a formation, but make sure to mix up the formations from practice to practice so that no one is always in the back. Put on some fast-paced cheer music and start counting!
The 8-count goes like this:
1-Set High V
2-Hold
3-Start Jump
4-Hit Jump
5-Land Jump
6-Hold
7-Stand
8-Hold
Using that as your basic count, go through the following set of jumps:
5 T jumps (start with a prep and then jump straight up, hitting a T with your arms)
5 tuck jumps
5 left hurdlers
5 right hurdlers
*Take three 8-counts to breathe*
5 pikes
5 toe touches
10 toe touches
5 toe touches
5 pikes
5 right hurdlers
5 left hurdlers|
*Take three 8-counts to breathe*
5 tuck jumps
5 T jumps
5 sets of double whips
That's 75 jumps! You can usually get this done in about 6-7 minutes, and the girls get a great cardiovascular workout.
Cheering and Motions
This is very important so that you get your words across and to get your moves sharp, clean and seen!
1)For motions, your arms should NOT be in line with your body, but slightly in front. When doing a high V, for example, you should be able to see your fists out of the corner of your eyes.
2) Practice hitting motions precisely and quickly so that they look sharp and clean - not muddled up.
3) Make sure you keep wrists straight and your fists the right way round for the motion that you are performing.
4) Go through dances and routines over and over again.
5) When cheering, try to use a lower voice - it's easier to shout.
6) Pronounce all of your words properly - no cutting of consonants!
7) With megaphones, don't move them while you're speaking or else your words get blurred.
8) Once again...SMILE!
STUNTS
Safety Tips
1. ALWAYS have an advisor, coach or adult watching at all times.
2. If anyone feels uncomfortable or unsure about a stunt, don't do it.
3. Always be serious about what you are doing. If someone can't stop laughing, take a break.
4. Spotters and bases- never take your eyes off the flyer, she is trusting you.
5. Flyers- be sure that you have complete trust in your bases and spotters.
6. Be sure you're on a good surface. (Never build on concrete, ouch!)
Terms
Base(s)- The person(s) holding the weight of the flyer.
Flyer- The person who flies! AKA the one not afraid of heights.
Spotter(s)- The person(s) who helps the flyer get up into the stunt, helps catch and never takes her eyes off the flyer. However, a spotter cannot hold any weight because then she would be considered a base. The spotter is also responsible for all counting. She is the ONLY person who should count.
Strengthening
Everyone involved in a stunt needs to be strong. You may not think so, but to be a good flyer one must be strong-- just as strong as the bases! The following exercises are for bases, flyers and spotters.
1) Strengthen your arms by doing upside down pushups. Do a handstand against the wall, using the wall to keep your balance. Your fingertips should be touching the wall. Lower your body and push up. Do this 3 times. Work up to 10-15 times.
2) Strengthen your legs by doing lunges across a room. With your hands on your hips take one step forward. Bend your knees so that your back knee almost touches the ground. Keep good posture, straight back! Go easy at first with this exercise. You may not feel much while you are doing it, but you'll feel it the next day.
3) You can strengthen your wrists just by using a can of soup (any can work). Hold the can in your hand with your palm facing upward. Lift the can up and down, not going too fast. Start with 2 sets of 20 on each wrist. Work your way up to more as you get stronger.
