Cheerleading is not an easy sport! It requires serious flexibility, strength, and mobility at all times. From the power needed to lift a fellow cheerleader in the air, to holding perfect posture as the one flying, this sport demands a lot from a growing and developing body. At ELEMENTAL, we’ve been working with cheerleaders, gymnasts and dancers for years and one of the most common concerns we hear from parents is that their little athlete struggles to keep her legs straight during jumps. This is a common issue but can stem from a variety of reasons—or even several at once.

Let’s break down some of the reasons why your cheerleader might be struggling with her jumps, and we’ll give you five exercises you can do at home to help develop the strength and flexibility your growing athlete needs!

The Science Behind the Jump

Creating a Whip for Efficiency

When trying to jump and extend the legs into a pike or split position, the goal is to generate enough torque to create a “whip” throughout the body. This whip allows for efficient, powerful movement, making jumping feel second nature for your cheerleader.

Without this elasticity, athletes tend to rely on brute strength to compensate, which not only expends more energy but also increases the risk of injury. Teaching our cheerleaders how to effectively create a whip within their bodies helps them straighten their legs and jump more efficiently, ultimately reducing fatigue and improving performance.

The Role of the Hamstrings

Strong hamstrings play a crucial role in helping athletes jump higher and more fluidly. Emphasizing the strength of the hamstrings and the flexibility behind the knees enhances the body’s ability to create that all-important whip. Research shows that training the hamstrings under load can reduce injury risk while providing the knee and back stability needed during a jump. Strong hamstrings will also improve your cheerleader’s ability to decelerate after a jump and perform at a higher level.

Deep Core Strength and Hip Flexors

Your cheerleader might have all the flexibility in the world, but without core strength, she will struggle to keep her posture and legs straight in mid-air. A lack of core strength makes it difficult to jump smoothly, generate that natural whip, and maintain proper form. Developing core strength should be the top priority to prevent injuries and stay ahead of the competition.

Hip Mobility

Jumping is only part of the picture when it comes to mastering pikes and straddles. The ability to bend from the hip mid-air depends on an athlete’s hip and back mobility. During a straddle jump, for example, one hip is in internal rotation while the other remains in neutral or slight external rotation. A lack of mobility in either direction can make it harder for your cheerleader to straighten her legs. Working on rotational flexibility and maintaining a stable, functional low back will help your athlete advance more quickly and perform better in her sport.

Neurological Disconnect

As your cheerleader grows, her body’s ability to coordinate movement in space may change, especially during major growth spurts. A jump that was easy at age 11 might become challenging at age 13 due to a rapid increase in height or muscle mass. Teaching your athlete to properly coordinate her arms and legs during running or jumping motions, along with drills like skipping and shuffling, can help reprogram her spatial awareness and improve her jumps.

Strength Training is the Secret

To help your cheerleader strengthen her body, find coordination, and develop her whip, consider working with a coach who specializes in athletic development. Understanding where your athlete has opportunities for growth and working on those specific skills will maximize her time and efforts—leading to bigger jumps, straighter legs, and better overall performance.

5 Exercises to Strengthen Your Cheerleader’s Jumps at Home

Here are five exercises that your cheerleader, gymnast, or dancer can do at home to improve her strength, posture, and leg alignment for straighter, more powerful jumps:

  1. Pogo Stick Jumps
    Improve explosive power by training the fast-twitch muscle fibers responsible for high jumps and strong leg extensions. https://youtu.be/RwdT7GMi2Fs
  2. Hip Extension Leg Lifts
    Target the glutes and hamstrings to build strength and flexibility in the posterior chain, helping with leg straightening during jumps. https://youtu.be/1KPV67e46MI
  3. Knee Openers-Elevated Leg Lifts
    Focus on hip mobility and flexibility, which is critical for achieving proper leg alignment during pikes and straddles. https://youtu.be/-3ZlCm3ZWFA
  4. Pilates Roll Downs
    Engage deep core muscles while enhancing spinal mobility, both of which are key to maintaining posture during jumps. https://youtu.be/lnL-pF5hbVA
  5. Postural Leg Lifts
    Strengthen the muscles necessary for straightening the legs and keeping proper posture in mid-air. https://youtu.be/NrP3RaU_9is

Ready to Help Your Cheerleader Jump Higher and Improve Her Technique?

Don’t let poor jumps hold your cheerleader back! At ELEMENTAL, we specialize in putting all the pieces of the puzzle together. Join us at Hollywood Cheer and help your cheerleader, gymnast, or dancer reach new heights with better form, more power, and excellent technique.