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.