Want to improve your cheer jumps ASAP?? Here’s how I got my toe touch high and hyper-extended in only a week!

*** PART 2 of this video is now up!! Follow along with my toe-touch workout in real-time: https://youtu.be/0l7GDBOt618 ***

lil disclaimer: I’m not a coach or a trained cheerleader, I’m a dancer beginning cheer at my college in the fall! My warmup & jumps workout is comprised of stretches and drills I’ve learned throughout years of ballet and competitive dance training, I found that they can be very helpful in improving cheer skills too. Hopefully this video can help somebody out!! Please LMK in the comments if you found it useful & suggest what skills I should teach next! 🙂

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#toetouch #cheertutorial #cheerjumps #cheerleading

The Toe Touch Progression (TTP) exercise is a great way to improve hamstring flexibility as well as facilitate a posterior weight shift and hip hinge. Quite often, we can get a person that cannot touch their toes to do so in a manner of minutes.

The toe touch progression works because you challenge a pattern. Many people, from sedentary individuals to highly trained athletes, use their global muscles or prime movers as stabilizers. This increases the tissue tone which may be inhibiting your movement. By doing this exercise, you are essentially using the nervous system to improve your mobility.

Steps of the Exercise:

-Grab something that can elevate your toes and heels. A half foam roller works well. A stack of books is another option.

-Grab something to squeeze in between your knees. In this video we use a wobble disk. A stack of towels works just as well. By squeezing the object during the movement, you are activating your adductors and core. This creates a reciprocal inhibition of the posterior chain (most notably the hamstrings).

-Do a set of 10 with the toes elevated. Focus on squeezing the object between your legs especially when the tension increases. Also, focus on driving your hips backwards to create a posterior weight shift.

***Make sure to breathe throughout the exercise. Breathing should not be disconnected from movement***

-Next, do a set of 10 with your heels up. Focus on the same cues.

***If you can’t reach your toes in either position, bend your knees at the end of the movement to do so.***

***Make sure there is no back or limb pain***

-Practice the routine a few times a week and try and incorporate into your movement.

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