Toe Touch Drills

Drills For Perfecting Your Toe Touches

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Your Citation
Ninemire, Valerie. "Toe Touch Drills." ThoughtCo, Oct. 19, 2016, thoughtco.com/toe-touch-drills-588963. Ninemire, Valerie. (2016, October 19). Toe Touch Drills. Retrieved from https://www.thoughtco.com/toe-touch-drills-588963 Ninemire, Valerie. "Toe Touch Drills." ThoughtCo. https://www.thoughtco.com/toe-touch-drills-588963 (accessed September 20, 2017).

In cheerleading, a toe touch is a basic jump that all cheerleaders learn. In fact, it is probably one of the most popular jumps. It is incorporated into most routines, so it is important to learn and master the skill as outlined in a few simple steps below. But as always, remember that practice makes perfect!

Stretch

Before performing any jump you want to stretch your legs. If you forget to stretch, you are putting yourself at risk for torn ligaments and pulled muscles.

You want to make sure your muscles are warmed up before you get started.

Any easy way to start is to sit on the ground in a straddle position and slowly crawl your hands towards your toes. Remember to go slow and hold the stretch for a minimum of 20 seconds. The goal is to warm up and relax the muscles, so make sure you allot enough time to make stretching worth your while.

Toe Touch Drills

  • Do 3 sets of leg lifts: sit in a straddle on the floor, hands are behind you for support (hands should be on the floor, under or near your tail), slightly lean back and lift both legs (about a foot off the floor), keep your legs STRAIGHT, WITHOUT your legs touching the floor lift them, count to 10, then release them for a breather and repeat. Do a total of 3 sets. Leg lifts are hard but it will strengthen your legs and improve the height of your jumps!
  • After leg lifts we do side high kicks: arms in a T motion, with right leg kick 5 times, breather for for 5 seconds, switch to left leg 5 times.
  • Ready to begin: Throw your toe touch, count 5-6-7-8, throw another, then repeat. (I make my squad do 10)

When you are throwing your toe touch

  • Make sure you have a good prep and get into position (feet and legs together, bending knees, keeping your back straight). Really concentrate on using the muscles in your legs when prepping, after all that is how you get off the ground in the first place.​ Begin by bending at your knees while keeping your hands clasped together. From the bent-knee position, move onto the balls of your feet and lock out your legs while bringing hands into a high V position. Your position on the balls of your feet will serve as the spring board for the jump.
  • When you are in your toe touch position (in the air) DON'T reach for your legs. Arms should be in a 'T'. Bring your legs to your arms, not arms to your legs!
  • Keep your legs straight. Bent knees make a toe touch look sloppy.
  • POINT YOUR TOES, and when landing, make sure your feet are together... DON'T FORGET TO SMILE! :)

Tip for Higher Jumps

Once in the air, the easiest way to get higher jumps is to keep your back straight and avoid reaching towards your toes.

Format
mla apa chicago
Your Citation
Ninemire, Valerie. "Toe Touch Drills." ThoughtCo, Oct. 19, 2016, thoughtco.com/toe-touch-drills-588963. Ninemire, Valerie. (2016, October 19). Toe Touch Drills. Retrieved from https://www.thoughtco.com/toe-touch-drills-588963 Ninemire, Valerie. "Toe Touch Drills." ThoughtCo. https://www.thoughtco.com/toe-touch-drills-588963 (accessed September 20, 2017).