QUADRICEPS

A group of muscles lying on the front of the thigh. To straighten the leg.

(Extension of the Knee joint)

HIP FLEXORS

ILLIOPSOAS

(Not Shown)

Two muscles that connect part of the lower spine and hip bone to the top of the thigh. To lift the leg to the front.

(Flexion of the Hip joint)

ADDUCTORS

A group of muscles lying on the inside of the thigh. To move the leg towards the mid-line of the body.

(Adduction of the Hip joint)

HAMSTRINGS

A group of muscles lying on the rear of the thigh. To flex/curl the lower leg relative to the upper leg.

(Flexion of the Knee joint).

GASTROCNEMIUS & SOLEUS

Two muscles lying on the rear of the lower leg. To point the foot downwards.

(Plantarflexion of the Ankle joint).

TIBIALIS ANTERIOR

A muscle lying mainly on the front of the lower leg. To point the foot upwards.

(Dorsiflexion of the Ankle joint).

Another key element for good jumps is strengthening the legs for an explosive lift. Here are some great power exercises.

Learning Cheerleading Jumps – Tips, Drills and Articles

Basic Jumping Techniques covers all the basic cheerleading jumps – from hurdlers to toe touches.