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Nicole Vulcan has been a journalist since 1997, covering parenting and fitness for The Oregonian, careers for CareerAddict, and travel, gardening and fitness for Black Hills Woman and other publications. All those pikes, herkies and split jumps may look easy when you see them on TV, but cheerleaders actually have to work pretty hard to pull off those feats with ease. Plyometrics is a form of jump training that can help you develop explosive power in your legs. You'll then jump up and over each box with both feet, as you might during a tuck jump, not stopping to take a break in between each box but continuing to jump over every one. The muscles of your legs, hips, butt, core and arms are all recruited when you do a cheer jump, and thus they all need to be strong. Another way to improve the height and quality of your cheer jumps is to do a series of jump drills during each practice. Flexibility is also an important component for preventing injury and pulling off higher jumps -- but take care to do the right type of stretching before your workouts or a game. With a myriad of complex jumps and stunts involved, it takes some serious strength and flexibility to be a cheerleader. Cheerleaders need strong legs in order to jump higher and faster, so you need traditional strength training. The most common types of injuries in cheerleading are strains and sprains, suggests Ohio's Nationwide Children's Hospital, so proper warm-ups and stretching should always be part of your routine. T-Rex enclosureAfter you reach the block, on the car, get out and get through the small gate. Rescue TimmyAs Grant, approach the pile of dirt on the ground, shown in the screenshot and dig it open for the brace for the mechanism.
Once there, thrown the ball at the target shown in the screenshot and lower the ladder for Grant. Keep taking jumps to get up and, after you get there, switch to Murphy and throw the ball at another target. After you get a level up, switch to Murphy and climb the colorful wall shown in the screenshot.
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Vulcan holds a Bachelor of Arts in English and journalism from the University of Minnesota. If you're struggling to gain height in your jumps, spend a few days each week working on several types of training.

Landing and then quickly jumping again is an important component of plyometrics, because it trains the muscles to contract and lengthen quickly.
If you practice these with your entire team, it has the added benefit of allowing all of you to practice jumping in sync. Those static stretches you may be used to doing, such as the seated straddle, may actually be decreasing your muscle power. Not only will training to improve your strength and flexibility help you jump higher, but it can help you prevent injuries from falls and strains. A healthy routine focuses on all the major muscle groups, so don't overlook the arms and back. For each exercise, jump as high as you can, keeping your knees aligned over your ankles and your chest tilted forward slightly, so it's over your knees. With the bands wrapped around your thighs, you'll perform your regular cheer jumps, such as arabesques, herkies or toe touches, thus adding resistance as you jump. Static stretching before your workout doesn't really help, so to warm up, do five to 10 minutes of light cardio, such as jogging or cycling and then dynamic stretches like arm circles or leg kicks.
After you do that, select the triceratops in the panel, thanks to which you can reach the next section. After you have rescued another worker, switch to the human character and climb the ladder that the worker has released for you. As Grant, approach the spot shown in the screenshot and use the talon to cut through the plants.
This is going to be a diversion for the T-Rex so, walk over to the side where the cars are and, as Grant, dig underneath. As soon as the T-rex stops attacking, approach the front bumper and use the bricks to build another object. After you switch to Grant and climb up the ladder, cut through the plants in your way to the rope, with the talon. After you have crossed over the plank, to the other side, switch to Grant and use the talon again, to cut through the plants.
To climb up the wall, you need to take a series of jumps, in both directions, and your character will be catching on to the walls. As soon as you do that, approach the car as Murphy and use the scream to smash the windows. Try 4 weeks of IBD Digital Premium and get instant access to exclusive stock lists, proprietary ratings and actionable stock analysis. You will find the latest news, market analysis, and education to help you become a more successful investor.
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The most basic way to do this type of jump training is to place four wooden boxes, about 12 to 18 inches high, in a line with about two feet of space in between each box.
Also try jumping onto the top of the box, starting in a low squat position, or jumping up onto the box with a single foot.
Try free weights, a sled press or the Smith machine to do squats, a beneficial compound exercise that works the quadriceps, butt and hips, as well as some of the muscles of the lower leg. Before a workout or game, do dynamic stretches instead, for example, squats, lunges, leg kicks and arm circles.

Exercises including strength training, plyometrics and kinetic band training can help you improve -- but if you're a minor, keep in mind that all training exercises should be done under the supervision of a qualified coach or trainer. However, the majority of the power for jumps will come from strength in the calves, hamstrings, quadriceps and glutes, and the stability will come from the core muscles of the abdomen.
Perform multiple jumps in sequence, and when you remove the bands, you'll find your jump strength and flexibility can be greatly improved. Stretching for flexibility should take place at the end of practice or at the end of your workouts.
As any of the characters, grab the rope and extend it over to the smashed car, to save the team member. Use the scattered bricks to build a small trampoline, thanks to which you can get even higher.
Once at the very top, aim the ball at the target to lower the ladder and enable grant to climb it. You can also practice plyometrics by simply jumping upward from a squat position, landing back into a squat and then going directly into another jump. These mimic the exercises you're going to be doing and are more appropriate to do before a workout, suggests the Cheerleading Stunt Academy of Iowa and Illinois.
Start with your feet together, bend your knees and jump up into the air, starting the next jump as soon as you land the previous one.
Kinetic bands come with varying levels of resistance for beginners, intermediate and more advanced users and are made by various companies, so be sure to follow the installation and usage instructions that came with the bands carefully to avoid injury or strain. To stretch for the straddle jump, sit down in a straddle position and allow your chest to fall toward the floor.
If you want to do static stretches, do them during or after your workout, and perform partner stretches to get a deeper stretch. After 10 jumps, rest a few seconds, and then jump off with one foot and land with the next, repeating the pattern for a total of 10 jumps on each side. Raise your chest up, and then reach your arms toward one leg, keeping your chest facing forward.
Do 12 to 15 repetitions of each exercise using a weight that makes it feel as if you're almost unable to finish the last few reps of the set. This might include sitting while facing another cheerleader in a straddle position, and pulling on one another's hands to increase the width of your straddle. Also do box jumps, jumping up onto a 1-foot high box, landing back down on the ground, and then immediately jumping onto an 18-inch box. Ideally, perform two to three sets of two to three exercises for each muscle group, two times a week.
Work on your side or single-leg splits by contracting your muscles slightly and then allowing them to relax.
Work the core and upper body by doing two sets of 10 standard or assisted pullups, as well as pike pullups in which you hang from the bar and then pull yourself up as you raise your legs to touch your feet to the bar. For the core, add in pullups, dips and planks, holding the planks for as long as you can, for a total of two to three rounds.

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