01 22 2016 Leg Strengthening to Invert Your Jumps! Cheer,Drills By Alyssa Reid 0 [vc_video link=”https://www.youtube.com/watch?v=YLIo_cxx43w”] Jumps always look better when they have high amplitude, good form, and an impressive split. In order to hit the split, your legs need to move really fast. Your Hip Flexors play a large role in the speed at which you can hit your split. Try this exercise 2-3 times a week to start strengthening your hip flexors. In about 6 weeks, you should notice a significant difference in the height and split of your jump. [vc_message message_box_style=”solid” message_box_color=”purple” css_animation=”left-to-right”]To increase the workout, use ankle weights or resistance bands (this is not suggested if you have a history of knee injuries). Please be careful and let us know about your experience with these drills.[/vc_message] Step 1 – Put bands and/or weights on your ankles Step 2 – Sit on the floor in a straddle Step 3 – Put your right hand in the middle of your right and left leg. Put your left hand on the outside of your left knee. *Your upper body should be sitting up tall slightly twisted to your left. Step 4 – Lift your left leg up and down. Make sure your knee is straight and your toe is pointed. Keep your hands and/or fingertips on the floor at all times. Step 5 – Repeat steps 3 and 4 of your other leg.