Improving Your Cheer Jumps: Tips for Stronger, Higher, and More Controlled Jumps

A great jump doesn’t just happen—it’s trained.

There’s nothing like a sharp, high, toe-pointed jump to light up a cheer routine. Whether it’s a toe touch, hurdler, pike, or combo jump, strong, clean technique can make a big impact—not just on judges, but on overall team visual and execution.

But let’s be real—jumps are hard. They take strength, flexibility, timing, and muscle memory. So if your athlete wants to improve their jumps, here are some proven tips and exercises to help them level up.

Set a Goal, Make a Plan, Stick to It

Great jumps don’t happen by accident—they’re earned through intentional effort over time. The first step? Set a clear goal. Whether it's hitting a clean toe touch or adding height and power to a jump combo, define what success looks like.

Then break it down:

• What’s the skill or technique to master? (e.g., stronger snap, better prep)

• What drills or stretches support that?

• How often will you work on it?

• When will you check progress?

  
  

Post your plan somewhere visible and revisit it weekly. It’s not about being perfect every day—it’s about showing up more often than not. Consistency = results.

Track Progress With Specifics

Instead of “I want higher jumps,” try:

• “I want my feet to pass my waist in my toe touch.”

• “I want to land with no bounce or extra step.”

• “I want to snap my arms down faster.”

  
  

Then check progress weekly. Even if the jump doesn’t feel sky-high yet, celebrate small wins—like tighter legs, stronger landings, or even improved posture.

Progress is rarely explosive—it’s usually subtle. But it adds up.

First, Fix the Form

Before trying to jump higher, make sure the technique is on point. Height means nothing if toes aren’t pointed and arms are wild. Start here:

• Start in a strong clasp or high V—clean arms matter from the beginning

• Hit a proper prep with legs bent and chest up, not slouched

• Snap the legs up, not out—this is where most jumps lose power

• Point your toes! Always. Always. Always.

• Land with control—feet together, soft knees, arms back in place

  
  

If you're not sure what it should look like, ask your coach to record a few jumps for comparison or correction.Train the muscles that make jumps happen. Good jumps come from explosive strength and flexibility.

Key muscle groups to target:

• Quads & Glutes – for power off the floor

• Hip Flexors – for leg height and control

• Core – for mid-air tightness and landing stability

• Hamstrings – for balance and full range of motion

  
  

Try this mini jump circuit 2–3x a week:

• Squat jumps (3 sets of 10)

• Seated leg lifts (3 sets of 15 each leg)

• Plank holds (3 rounds of 30–60 seconds)

• Wall toe touches (1 min, as many as possible)

  
  

Don’t Skip the Stretching

Flexibility is just as important as strength. If legs are tight, jumps won’t go high—and they definitely won’t look clean.

Focus on:

• Pike stretches (reach for toes, hold 30 seconds)

• Butterfly stretch (to open hips)

• Straddle leans (for toe touch mobility)

• Lunges and hip openers (to loosen up for hurdlers)

  
  

Encourage your athlete to stretch a few minutes a day—consistency is everything.

Control Over Chaos

Many athletes try to force height by flinging their legs and arms. That usually leads to sloppy form, missed timing, or even injuries.

Instead, focus on:

• Jumping with control, not momentum

• Practicing in slow motion (yes, really!) to build muscle memory

• Recording and reviewing to catch habits like bent knees or uneven legs

  
  

Better one clean jump than three floppy ones in a row.

Mental Focus & Visualization

Here’s something many athletes skip—mental reps. Visualization is a powerful tool used by top athletes to improve technique and confidence. Before practice or a jump workout, have your athlete:

• Close their eyes and picture their best jump

• Imagine the prep, the height, the snap, the landing

• Feel what it looks like to stick it every time

  
  

This builds muscle memory and mental confidence. Do it before bed. Before warmups. While waiting in line. Bonus: zero impact on the joints!

Progress Takes Time

Like most cheer skills, better jumps don’t happen overnight. They take reps, muscle conditioning, and lots of correction. If your athlete is working hard and not seeing instant results, remind them:

• Growth is happening behind the scenes

• Consistency beats intensity

• Coaches notice the effort even when the jumps don’t go sky-high yet

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Progress over perfection—always.

Let’s be real—motivation is not always going to be there. Some days your athlete will feel tired, unmotivated, or frustrated. That’s where discipline steps in. Discipline is showing up even when it’s hard. It’s doing the reps even when the jumps don’t feel pretty yet.

You don’t need a 90-minute session every day. Even 10 focused minutes on jumps, strength, and flexibility can move the needle. Make it part of the routine, like brushing your teeth—but with more toe points.

Remind your athlete: Small efforts done consistently beat random bursts of hard work every time.

Jumps are a signature part of cheerleading, and when done right, they’re show-stopping. The key? Training smart, practicing consistently, and mastering the fundamentals. With the right form, strength, and mindset, your athlete will not only improve their jumps—they’ll stand out every time they take the floor.