How to Improve the Splits & Toe Touch

Experienced cheerleaders frequently incorporate the splits and toe touch -- or toe touch jump -- into their cheer routines. Safe and accurate execution of this advanced move requires flexibility, strength and the use of proper technique. Make sure you have received proper training in the toe touch before attempting it, and once you have mastered the basics, ask for ongoing feedback from a professional coach as you tweak your form. Work on improving the overall quality of your splits and toe touch by stretching consistently and building strength.

Things You'll Need

  • Ankle weights
  • Sturdy chair
  • Exercise step
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Instructions

    • 1

      Do a general warm-up to raise your body temperature, increase circulation and prevent strain to your muscles and joints. Walk or jog in place for 5 to 10 minutes or until you break a light sweat. Avoid static stretches before you feel sufficiently warm and opt for dynamic stretches -- such as side-to-side lunges -- instead.

    • 2

      Increase flexibility in your hip flexors. Sit on the floor with your legs open in a wide "V" and place your hands on the floor behind your buttocks. Rotate your legs outward from the hip sockets to maximize the range of motion. Press into the floor with your heels and hands and push your pelvis forward to widen your splits. Hold the position for 10 seconds before attempting to push through and widen your splits further.

    • 3

      Build strength in your upper legs with the help of ankle weights. Attach weights to both ankles and complete a series of 10 to 12 side kicks with each leg. Strong upper legs will provide you with more power and ultimately lead to greater height in your jump.

    • 4

      Ensure a safer landing by building your calf muscles and strengthening your ankles with calf raises. Grasp the back of a sturdy chair and rise as high as possible onto the balls of your feet while wearing the ankle weights. Hold the rise for five seconds before slowly lowering your heels to the floor. Complete three sets of 10 to 15 rises.

    • 5

      Use jump conditioning to fine-tune your jump technique. Place an exercise step on the floor and stand facing it with your legs shoulder-width apart. Bend your knees while keeping your heels pressed into the floor. Explode upward through the balls of your feet and land with your knees bent and both feet in the center of the step. Repeat the bend and jump, landing in your initial position on the floor. Keep your head aligned with your spine at all times and resist leaning too far forward from the hips. Repeat the jumps 10 to 15 times.

    • 6

      Perform a series of T-jumps and concentrate on the smooth, powerful swishing motion of your arms. Paying close attention to your form on the more basic T-jump can be excellent preparation for the complex toe touch. Be sure your arm movements are precise, your knee-bend is deep, your chest and back remain lifted and your toes are fully pointed beneath you at the height of your jump.

    • 7

      Practice the splits and toe touch, combining your explosive jump and the wide "V" of your legs with precise positioning of your upper back, head and arms. Think of exploding straight up before opening the legs to a split. Lean slightly forward at the hips and sit into the split at the peak of your jump. Lengthen your legs, rotate them outward as you did in your floor split and point your toes.