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When you watch a cheerleader or other athlete do a split jump -- also called toe touch or jump splits -- chances are they're making it look much easier than it is. To do a properly executed jump splits, which look as if you're doing the splits in mid-air, you'll need a combination of strength and flexibility -- as well as a strong dose of confidence.
Stand with your feet together and your arms in a "V" position above your head. Keep your hands in fists.
Swing your arms downward, crossing them when they are in front of your waist. Bend at the knees slightly in preparation for your jump.
Swing your arms into a "T" position, using the momentum of your arms to pull your body upward. At the same time, jump up, bringing your legs into a split position. Point the toes and roll the hips backward, which according to Cheerleading Central helps increase your range of motion. Cheerleading Central also recommends pointing your shoelaces up to the sky, or even backward, in order to get the hips rotated back.
Snap the legs back together when you reach the height of your jump. Keep your knees soft and point the arms downward, focusing on a smooth, controlled landing.
Pop up into a standing position and place the hands -- still in fists -- on the hips.
- To prepare yourself to do the best jumps, focus on weight training exercises that strengthen the thighs, hip flexors and core muscles of the abdominals and back. And before you actually go to do the jump, be sure you've done some stretching exercises, such as sitting on the ground with your legs in a split position, leaning forward to stretch out the inner thighs and hips.