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Jump 'til you Drop!

Conditioning Routine

by Matthew Rhody

 

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. 

Work on your squad's jump technique before doing this drill.  Make sure their technique is perfect before moving on to this routine.  Part of the goal of this conditioning is to make perfect jumps effortless.  It would be counterproductive to drill jumps with poor technique.

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

 

 

The only variation in the count is for the double whips:

1-Set High V
2-Hold
3-Start Jump
4-Hit Jump
5-Whip
6-Hit 2nd toe touch
7-Land Jump
8-Hold
1-Stand AND High V

That's 75 jumps!  You can usually get this done in about 6-7 minutes, and the girls get a great cardiovascular workout.  Make sure that your squad has been practicing jumps for a while and is properly conditioned before starting this routine!  You don't have to do this routine exactly; work up to this number of jumps and use the jumps that your squad practices most.  Start off with one of each and three toe touches, then three of each and five toe touches, etc.  Take a five 8-count break in the beginning and gradually decrease the amount of time you rest in between sets.  Tailor the routine to fit your squad's physical ability.

One more thing...If one person doesn't throw one of the jumps, the WHOLE SQUAD has to do 25 pushups.  If two people don't throw a jump, then it's 50 pushups.  If three people don't throw something, then it's 75 pushups.  It's amazing how inspired they get when they know that they will let down their peers instead of the coach!

Matthew Rhody is entering his fifth year as the director of Texas Elite Cheer in Spring, Texas.  He has been coaching cheerleading for thirteen years.