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cheerleading
hiw do u stretch to make your toe touches higher?
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I recommend stretching at least 15-25 minutes daily, also, walking will help tone and strengthen your legs (which definitely help make your tow touches higher).
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There are a bunch of different stretches you can do to make your toe touches higher. You should always start with the standard stretch though to warm up your muscles.
With your feet together, bend over with your knees straigth and touch your toes. Hold that for 10 seconds, raise back up and breathe. Do that 3 or 4 times.
Spread your legs a little more than shoulder width apart, and repeat the stretch on both legs. Then do the stretches the same way sitting down.
Next do high kicks. Hold your arms up and kick up one leg as high as you can, when you bring it back down, don't touch the floor. Leave it elevated a few inches above it. Do about 10 of these on each leg. You may get a cramp in your hip, this means it is working. This excersie will help with your flexibility and getting your jumps higher.
Another excersie you can do begins with you laying on the floor with your legs together and your arms held above your head. Raise up from this position, and spread your legs and touch your toes. Just like a toe touch on the floor. You should be slightly bent back so your stretch is in the air and you are not just supporting yourself from the floor. This will really help with working your core muscles (mainly your abs) and will work your hip flexors as well.
Then you can do leg rolls/lifts. These hurt, I will just go ahead and warn you. Sit with your legs spread apart like you are doing a front split. (They don't have to be very far apart, just as far as you can get them). Put one arm in front of your crotch and the other behind your back to support yourself. Lift one on your legs about 4 inches off the floor and roll it backward from your hip about 10 times. Then do your other leg. After that, lift them both and repeat the exercise. This is probably the best excersise you can do to improve your jumps. It works your hip flexors and will make your jumps higher and more powerful.
I learned the excercises I provided to you from cheerleading camp. These are just a few things you can do to improve your jumps. Work on your leg muscles to make your jumps higher and more powerful. If you practice, your jumps will definitely improve. I started cheering in 8th grade. I practiced almost every single day, and by my junior year of high school my jumps were near perfection. I provided a link at the bottom of the page that will give you more tips for your toe touches. It also gives further instructions for leg lifts.
Good luck!
[Link](Mouse over link to see full location)
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Hey (:
Im a cheerleader, and i fond just stretching your legs for about 20 minutes. It works. My toe touch is bomb (:
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