How to Get Better Toe Touches Using Ankle Weights

Performed correctly, the toe touch is an incredible cheerleading jump. The cheerleader jumps high into the air, simultaneously lifting and spreading her legs into a V-shape. Ideally, the position in the air is a perfect straddle. Getting your legs into this position requires strong abdominal muscles and quadriceps. By working with ankle weights, you can build strength in these muscles.

Instructions

  1. Seated Leg Lifts

    • 1

      Attach an ankle weight to each of your ankles.

    • 2

      Sit in a straddle position and place your hands behind you, on either side of your rear end. The further your hands are behind you, the easier the exercise is. If this is your first time doing this exercise, place your hands about 1-foot behind you. Gradually decrease the distance over a period of weeks.

    • 3

      Lean back slightly so that your arms support some of your weight and lift your legs several inches off the floor. This is your starting position.

    • 4

      Lift both legs as high as possible, keeping your shoulders down and your back long. Do not compromise your form in order to lift your legs higher.

    • 5

      Drop your legs slowly until you return to the start position. Repeat five times. Rest for one minute and then do another set. As you get stronger, gradually increase the number of repetitions until you are capable of doing two sets of 10 seated leg lifts.

    High Kicks with Ankle Weights

    • 6

      Attach one ankle weight to each ankle.

    • 7

      Stand with both feet together, arms stretched out to the sides.

    • 8

      Kick the right leg up. As the leg drops back down, control the speed of the leg. This control will help strengthen your abdominal muscles.

    • 9

      Perform three repetitions with the right leg and then three with the left leg. As you gain strength, you can gradually increase the number of repetitions until you reach 10. Once you can comfortably do 10, start working in sets. For example, do two sets of six high leg kicks.