Destiny: My name is Destiny and I used to
be a cheerleader. We kind of talked about this previously. We’re getting back into it
and I haven’t done it in a long time. It’s probably been about two years since I’ve been
actively cheerleading and actively doing my jumps and my stretches and whatnot. I took
time off from college to have my son and so now I’m getting back into the swing of the
cheerleading stretching and the jump. We’re going to show you how with using your
resistance bands, how much it improves your jumps and your kicks immediately. You’ll definitely
see a difference. Marlin: Hi, this is coach McQueen. We’re going
to start to work a little bit on what I call the jump phase and we’re going to give you
an idea of what the resistance bands actually do. We’ll come back and we’ll go over exercises
and drills and things to give you a much better preparation. Destiny has already done her
stretching. Basically what we’re going to start out with is just having her do a leg
raise or a leg kick, actually a side leg kick. We’re just going to have her come up so we’re
going to get ready for the toe touch. Actually that’s part of getting your body stretched
out and getting it prepared for that. I’m just going to have you do a few of those.
Maybe do a few left and right slow and then let’s do the rapid moves.
Destiny: Okay. If you’re a cheerleader at dancing you know how to point your toes. With
the resistance bands you do feel the resistance. That’s the big key word there. We’re going
to go ahead and do three more on this side then we’ll do five more on the other side.
These are slower. They’re not necessarily the one right after another. You know what
I’m talking about, so. Then we’re going to go ahead and do your left side.
All right, with the resistance bands you’re going to … you got your cardio going, you’re
going to go ahead and feel the stretch in your legs. I recommend that you do all your
stretching beforehand. Marlin: Where did you feel that … I mean
you’re getting the resistance, so when you’re bringing the leg up, I know that I feel it
sort of in the hamstring, the quad and then back here and all those areas where we want
to work our jumps from. Destiny: Absolutely! You feel it in your quads.
You feel it in your buns. It’s more of a stretch than just normal kicks would be.
Marlin: Part of that is we’re just trying to get you a little bit loose, a little bit
flexible to prepare for a toe touch. One of the other things that I like to do is the
side leg raise just like that. Because again, when we do the toe touch we’re actually going
to out a little bit more of a V, but what I want to do is just get those muscles in
the hips firing and the quadriceps. Destiny: Yeah, no matter how much strength
you have in your lengths, you’re still going to feel it burning. You feel it in your hips.
You feel it in your buns and it you feel it in your legs. It requires a lot more strength
than just a normal leg raise would. We’re going to go and do it on this side and do
five more. Try not to let your leg snap back down. That’s a problem that I have. I’m always
wanting to just let it drop. Go ahead and slowly bring it down. The slower you do it
the more of a stretch you’re going to get. Marlin: Let’s do maybe about three of the
kicks with each leg and then three of the leg raises and then I want to show them the
differences when you unbuckle and then we’ll go on and try the jumps.
Destiny: Okay, so we’re going to go ahead and do three on each side as far as the kicks
go and then we’ll go to our leg raises. Okay, and now our leg raises.
Marlin: Try to hold that core in. She’s kind of here right now. Remember that in jumping
your abdominals and your lower back are … let’s unbuckle. Let’s just real quick try that again.
Keeping in mind wherever her kick was as the resistance was working those muscles and now
we’re getting her prepared for actual jump training.
Destiny: All right. Marlin: I think you’ll definitely see a difference.
Destiny: Okay. We’re going to go ahead and do three on each side just like we just did.
See, it’s an immediate difference. It feels like you’re flying. Your momentum increases
like crazy. Marlin: We’re getting strength and flexibility
and really also a good stretch so that when you’re ready to do the toe touch you’re going
to be more comfortable. Again, Destiny mentioned that she took time off to have her son so
she wasn’t quite in a game form like she wanted to be. That’s why I wanted to do this so that
we’ll work back towards that. Let’s just start with the toe touch and let’s do a few without
the bands then we’ll put the bands on, buckle them up and then we’ll come back and we’ll
do the same thing when you’re through with the kicks.
Destiny: Okay, all right. It’s wearing me out. All right, so we’re ready to go ahead
and do our toe touch with them on. Without them on, excuse me. Just having done your
simple kicks and stretches with the bands on you feel like maybe …
Marlin: Let’s try a couple more just without the bands. We’re going to do a pre and then
we’re going to do the bands and we’ll come back here. It does … you could see that
she is breathing a little bit heavy. It doesn’t look like much but she is actually getting
a good workout. Destiny: Oh, definitely, definitely. All right.
Marlin: Good, good. Doing all right? Destiny: Yeah!
Marlin: Okay, let’s buckle them up. Again, when Destiny has the bands on you’re going
to see definitely that she’s not going to go as high. Her legs aren’t going to go out
as far. What you want to do is try to take it a little bit past that resistance level.
You body will want to stop. You want to try to jump through it. It’s going to work her
glutes, back here, her hips, her thighs and her hamstrings. That’s all going to be very
important for her to get her height so that she has a higher better looking toe touch.
Destiny: Absolutely! Marlin: Let’s try three or four with the bands.
Don’t worry about form right now. We’re just working on training to jump higher to be more
effective. Destiny: Reminder, this is not about the form
because it’s not going to look very pretty with the resistance bands on. Careful not
to let your legs snap back together. Marlin: We want to control it so that you’re
under control and that the bands aren’t controlling you. They are going to resist you but you
control it. Good job! Destiny: It definitely feels funny but you
can feel how much of an impact it’s going to make.
Marlin: Two more. Destiny: Two more, okay.
Marlin: Again, this is more training and conditioning and just building up that leg strength so
she can jump higher. Very good! She’s doing pretty good. Now, let’s unbuckle. Let’s keep
in mind where she was at when she was jumping before and then while she had the bands hooked
up and then now we’re going to go back and have her do it without them hooked up.
Destiny: All right, okay. It’s a lot easier going back up into it. Your momentum is a
million times better it’s a workout! You definitely feel the impact immediately.
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