HOME CHALLENGE 2: Toe touches

HOME CHALLENGE 2: Toe touches

Did you know on your score sheet that jumps are given the same amount of points as your stunts? Same amount of points as your mount, your tumbling, your baskets, your dance...etc? Well then these are pretty important aren't they? So lets get to work on those jumps! Below are some exercises you can do on your own at home.

• First thing is your turn out from the hips. sit in a straddle on the floor. turn your knees facing at least upwards. To get a true level 5 toe touch you will need to work on turning your knees back. Put your little toe on the floor while you point your toes. Keeping your back straight up and down sit tall and push forward a bit. Hold this position. Any time you are watching TV sit in this position. You can work on your turn out and enjoy your favorite show!
• Next is Hip flexor strengthening. Yes you guessed it, leg raises! I know these are not everyones favorite but if you are having trouble with your jumps you really need to do these. Sit in a straddle on the floor. Work your correct technique from above (knees and toes turned back). Hands do not rest behind you while you slouch. Sit nice and tall and hands go in the front. Let's do sets of 10 to ensure that you are doing all of them correctly. Do ten leg raises on each leg and then do both. REPEAT. REPEAT. Yes that means you will do 30 total leg raises each way.
• Calf strength is very useful. Hello I am over 30 and I still have strong jumps. Why? Well because I have good calf muscles. And you all make fun of me for walking on my toes all the time, but hey in some areas of life that really helps. Toe raises 2 sets of 50. Remember to go slow. These are not effective if you speed through them and do them sloppy.
• Leg strength is necessary for jumping! So you guessed it, lets squat and jump. Too bad squat jumps are not a cheer jump. We would be the masters at those huh? Start in a deep squat with both legs. As you jump think about pointing your toes when your feet leave the ground. When you return to the ground go to a deep squat. Let's do 3 sets of 15.
  
• Finally work on your snap down with your legs together while working in some abs . Lay down on your back and do v- ups. These are like crunches but you are doing a toe touch laying down. Lay on your back arms extended above your head in a touchdown motion. Sit up doing the crunch motion while at the same time your legs raise off the floor to a toe touch level (rolling knees and toes to the back) and your arms go to a T motion. Gently snap back to the lay down position without actually laying all the way down on the floor, you are going to be hovering. Do 3 sets of 15.

RECAP:
Sit in straddles to work on form
Leg raises: 3 sets of 10 each way
Toe raises: 2 sets of 50
Squat jumps: 3 sets of 15
v ups: 3 sets of 15

Alright ladies this is your homework for the next week. Let's improve those jumps. Don't forget to go back and look at home challenge 1. It would be good to keep working those exercises as well. Paste and copy these home challenges into word and then you can print them out. Remember improving your self is up to you. If you don't work hard at it you might not get a skill that will make you that level 5 athlete you want to be. I do not have magic fairy dust that will just make you a great athlete you will have to put in the time, effort and hard work. You will come out stronger, better and ready to take on any challenge in life when you work hard. Get to jumping ladies!

FUN QUOTE FOR THE WEEK is from Legally Blonde. I know your gonna smile at this one! “Exercise gives you endorphins--endorphins make people happy and happy people just don't shoot their husbands... they just don't.”

**Fliers also should be stretching thier skills. Bow-n-arrows, scorpians, needles, heel stretches, etc.

Coach Heather