JUMPS "TOE TOUCH " - SALTO RUSO

Jumps are essential in a cheerleading routine, so we'll work on some progressions for the Toe Touch jump. Join us for this exercise. CHEER CHANNEL TV GUIDE FOR CHEERLEADING COACHES AND ATHLETES We'll start with seated kicks with legs closed. This exercise will help us achieve good lower body execution when performing the toe touch. It's important to keep your knees extended and your toes on your toes. We recommend doing 8 to 12 repetitions for each kick, as well as a 10-second isometric workout with your legs together at the end of the exercise. Hip flexor work is very important when performing jumps, so now we'll work on the same kicks with your legs apart. We'll do kicks while trying to maintain their openness. We'll do 8 to 12 repetitions for each leg, simultaneously, and an isometric workout at the end of the 10-second workout. Continuing with the work on the hip flexors and quadriceps, we'll do 8 outward circles and 8 inward circles with each leg. Then, we'll try doing them both at the same time. Draw the circles and hold for a moment; this will help you improve your power. Motions are very important in the central phase of jumping. For the toe touch, we work on the T position and the touchdown. To do this, it's important to position your arms diagonally above you with closed fists and elbows straight. For the T position, these are placed at shoulder height, slightly diagonally forward with elbows straight. Now, we're going to combine the leg opening with a more dynamic exercise. Perform a vela as the initial position, keeping your legs extended and together. While standing, swing forward, making an opening in a Russian shape and projecting your chest to the floor with your arms in a T shape, not forgetting the tips of your toes. Finally, we'll do a 20-second stretch with help to improve hip flexibility. Start lying sideways and do at least 10 reps of bent-knee lunges, followed by another 10 with your knees extended, and 10 more alternating lunges. We continue working on power and flexibility for our Russian lunge. Do this with both legs. To work on body awareness in the lower body and arm position at the time of the jump, we'll work our abs with legs extended in a straddle for 8 to 12 reps. This exercise helps us strengthen the core, hip flexors, and keep our knees straight with our toes on our toes. At the end, we'll do a 20-second straddle stretch, alone or with assistance. This exercise will help you improve your opening power. Lie on your back and point your toes toward the ceiling. Keep your knees extended. Do 8 to 12 reps simulating a Russian lunge. You can place your hands on the floor or make a T shape with your arms. Now we'll perform our standing throws. Position your arms in a T shape and perform 10 throws with your knee bent, followed by 10 with your leg extended, or combine them with one on your knee and one with your leg extended. Don't forget to do this with both legs. We're going to show you the most common mistakes in Russian. 1. Avoid spreading your arms too far apart and changing the position of your hands. 2. Don't cross your arms during the knee bend. 3. When jumping, don't bend your knees or project them backward. 4. Don't throw your arms back when you execute the jump. 5. When landing, try to land with your legs together, not apart. 6. Don't place your hands on the ground either; this can reduce your toe touch. 7. Press firmly; this will make the jump more impactful. Impact Now that you've completed all these steps, you're ready to begin performing your toe touch from a box height. This helps you better project your legs and learn how to land the jump. Perform a few repetitions, initially with only your knees raised, and then with your legs extended. If you have a surface that helps you gain power when executing the jump, use it to work on your technique. Don't worry if the jump height isn't ideal; with practice, you'll improve your toe touch. Be consistent when working on your jumps; look for different options and methodologies that help you execute them. We recommend doing these exercises 2 to 3 times a week, as well as working on your lower body flexibility, as this will greatly help you perform your jumps. Don't forget to follow us on our social media: Instagram @linsdey_coach @kmi.coach @jairo.coach Facebook @linsdey florez @kmilo briceño @jairo martinez