Cheerleading jump training using resistance bands

Uploaded by myosource on 29.01.2009

Speaker 1: Megan is a high school competitive cheerleader. We are going to work on her jump
training. We're going to work on core strength, strengthening her quadriceps, her hamstrings,
her gluteus, her backside, her hips and her abs and her lower back. Those are all a very,
very important key to being able to jump higher, to maintain your agility, your flexibility,
and your balance. That's going to make you, as a cheerleader, a much better jumper. The
key to jumping is building strength. The way to do that is to work your quick twitch
muscle fibers with the Kinetic Bands. That way, you don't have to lift weights. Most
cheerleaders don't want to lift weights. They don't want to get bulky. Megan is certainly
one of those, but she wants to jump higher. She wants to be more flexible. We're going
to train with the Kinetic bands and show you how.
Megan is putting the bands on. We're going to have the bands hooked up so that when she
does her exercises and her jumps, she's going to be training those areas that are vital
for helping her to become stronger and more flexible. As you can see, she's putting the
green bands on. The green bands are for a higher level of range of motion. We do have
a set of red bands that are a little bit lighter for light stretching, and we have a set of
yellow bands for younger or lighter athletes. Okay the first thing that we're going to do
is we're going to have Megan do a squat. She's going to get her feet about shoulder-width
apart, point those toes out a little bit, put your hands out, and then I want you to
squat down to parallel, and then pause, okay? Get your hands out here a little bit more.
As you can see, the bands are now stretching to give her range of motion. Go all the way
down to parallel, right down there and then pause and then come back up. Okay. Let's do
a couple more of those real quick. Pause and then come up. Go down and pause and come up.
Okay. Megan, can you tell us where you feel that at?
Megan: I feel it right here. Speaker 1: Right there in your quadriceps.
That's going to be... Megan: Back here.
Speaker 1: On the backside, that's your hamstrings. Those are going to be two key components to
helping you be able to push off the floor. If you want to jump higher, you've got to
be able to push. Okay. Now, Megan, what we're going to do is
we're going to have you do the same squat, go down to parallel, and then I want you to
jump straight up; no hands, okay? Jump. Okay. Try to push off a little bit harder, down
to parallel and pause, pause and then jump. Okay. Now, how does that feel? Do you feel
that in any other areas? Megan: Yes. I feel it down here.
Speaker 1: Okay so a lot... Megan: Up here.
Speaker 1: Up in those quadriceps? Do you feel it in the hamstrings or back there in
the bottom? Okay. All those areas are very important for helping you to jump higher.
Let's do that one more time. The key is to come down to parallel and pause and jump straight
up. We don't want to use your arms because we're working on jumping with just the legs.
Go ahead Megan. Okay. One of the things that we want to have you learn is when you come
down and you're down to here or wherever. When you're getting ready to jump, how far
do you go down Megan? Can you show me? If you were going to do any kind of a jump, you're
not going to go way down here, but we're trying to get you way down here and work those muscles.
So when you jump, you're going to come down to about this point, and the key is, we want
you to be able to flow with your arms, and the key to jumping is to push with here and
here and here. Okay. If you can...All right, now what I want
you to do is, I want you to do a lunge. I want you to turn sideways and do a lunge and
I want you to pause at the bottom. Okay. Go ahead. Pause.
Okay. Now, we want to make sure that your knee is not over that toe. So get that foot
out just a little bit, right like that. Now, go down with your left knee. As you can see,
the bands are stretching. Then go down like that. Now, where do you feel that right there?
I can see the muscles in your quadriceps contracting. Do you feel that in your backside?
Megan: Yes. Speaker 1: Right back there. Okay. Again,
those are the keys. Now, come back up. Now I want you to do a lunge backwards. I want
you to actually go like. Okay? Like that. Now, just like that. So turn sideways and
do that. This is a back lunge. Okay, now I want you to come up and then rotate, and do
the other leg. Straight back. Okay. We're going to have Megan do some front
lunges. Going out there, make sure that that knee doesn't go over that toe. There you go,
then rotate the leg, rotate again. We're also working on balance and those bands are restricting
her. Okay now, we're going to do a back lunge.
Right like that. Nice and smooth. There you go; one more. Perfect. Now, where do you feel
that? You feel that right there in those quadriceps and that back side?
Megan: Right here. Speaker 1: We're building the strength to
help you that's going to make you a better jumper. We're going to jump higher. We're
going to jump with better form, better balance, better flexibility, and when you're doing
that backhand spring or that back tuck, landing is very important. You want to be able to
have a solid landing. A solid landing is going to come from being stronger in your legs.
Okay. Now, we're going to have Megan do some knee ups. She's going to bring one leg up,
and pause, and down, and bring the other leg up. There you go. See she's wobbling a little
bit that's why we're working on balance and strength. There you go. Pause at the top.
That's where you going to really going to accentuate those quick twitch muscles. All
right, Megan, now where do you feel that? Megan: Here.
Speaker 1: We're still working those quadriceps and the hamstrings and the back. Okay. Now.
Okay now that we've worked the quadriceps and hamstrings and a little bit of the gluts,
we want to strengthen those hips. Especially for girls, your strength is going to come
from your hips. The first thing that we're going to do is we're going to do a side leg
raise. We're going to raise that leg up and pause.
Try to pause. There you go. Okay. Now, try that left leg. Pause. Come up again. Okay.
That's fine. Well, also remember we're going to work on flexibility. Okay. Now, I want
you...Where do you feel that? Now, do you feel it in the hip?
Megan: Yes.