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The toe-touch is one of the most common jumps performed by cheerleaders. This video demonstrates how to do a toe-touch and explains why cheerleaders need lower body strength, flexibility, and body control to get good height to perfect this jump.

Video Description

"We are using the Myosource Kinetic Bands with Ashley today to work on improving our cheerleading toe touch.

In order to improve our toe touch, we need to do a resisted set consisting of three toe touches while wearing the resistance bands.

The resistance bands work to help the cheerleader balance and control the hips, while also improving flexibility.

Moving to the unresisted set, we need to perform three toe touches without the resistance bands. Notice after removing the kinetic bands there is a clear difference in the height and technique of Ashley's toe touch.

Get your resistance training started today with our Cheer Kinetic Bands and Stunt Strap. Maximize the benefits of your cheerleading workouts by adding the Myosource Kinetic Bands to your training routine. Cheerleaders around the world are seeing the benefits of resistance bands training in their toe touches."

How to do a Toe-Touch

  1. Begin with the legs and feet together, standing straight up.

    Cheerleading Straddle

  2. Place the arms in either a V motion or in front of the chest with the hands clasped together. Both positions are used to provide a strong arm swing for an increase in upward momentum.
  3. If the arms are in a V motion, you will swing the arms downward in a circular motion, crossing in front of the hips and thighs. If the arms are in front of the chest, you will raise the arms directly above your head, with your hands still clasped together, and swing the arms downward in a circular motion, crossing in front of the hips and thighs. Regardless of which starting position is used, when the arms are crossing in front of the body the knees should be bent in preparation for the jump. The arm swing is used to utilize the muscle power in the legs to jump off of the ground as high as possible.
  4. As the arms are swing back into the air, you will use the built up momentum to jump.
  5. Swing the arms into a T motion and kick both legs out to the sides. The arms and legs should be as straight as possible so that at the peak of this jump it will look as though you are doing the middle splits while airborne.
  6. To complete the toe touch, snap both the arms and legs back down in a swift motion, landing softly and standing up straight.

How to Improve Your Cheer Toe-Touch

When performing a toe touch, it is important for cheerleaders to have good control over the entire body. The core is an important area to focus on for body control because it must remain tight in order for the hip rotation to be performed correctly and comfortably. Cheerleaders should also focus on keeping the head and chest raised and the legs straight to give height to the jump.

Cheerleaders also need strong legs, hips, and core muscles to help them explode off the ground and jump higher vertically. Myosource Kinetic Bands can be worn during jump training and while performing exercises, such as lunges, squats and leg raises to strengthen these areas for increased jump height and better body control.

Tips for Perfecting Your Toe-Touch

  • When performing a toe touch, it is extremely important that you do not try to bring your hands to your feet. This results in dropping the chest and a lack of jump height. Focus on kicking your feet up to touch your hands instead.
  • Make sure to keep your back straight and your head up the entire time.
  • Don't forget to point your toes!

Link Back to Cheerleading Main Page for resistance training information, tips, aids, and videos

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