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Balance Exercises For Competitive Cheerleading | Kbands Explode And Hold Drill

2,818 views · Published 3 September 2015 · 2:07 · Indexed 29 October 2026

Channel: Kbands Training · 2015 · Sports

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Athletes will need a set of Kbands Leg Resistance Bands to complete the Kbands Explode and Hold Drill. Athletes will begin by placing the Kbands just above the knees and moving into a tuck jump. A tuck jump involves cheerleaders jumping as high as possible while simultaneously driving both knees to the chest in mid air. Athletes will perform the tuck jumps for 6-12 seconds before moving straight into a single leg RDL. This single leg RDL involves athletes lowering the chest to the ground while simultaneously raising and extending one of their back legs, while the opposite leg remains planted on the ground maintaining a flat body position. Athletes will maintain a 6-12 second resisted, static hold on the first leg before repeating the jumping portion and completing the drill with a 6-12 second hold on their opposite leg. Athletes will complete 1-3 rounds of the tuck jump RDL combo before resting for 40-90 seconds. Athletes will perform 3-5 resisted sets of the drill before removing the Kbands Leg Resistance Bands and performing 1-2 unresisted sets of the exercise. 

For purchasing information on the Kbands Leg Resistance Bands or other great cheerleading training tools like the KB Powerbands for upper body strength or the Kbands Stunt Strap for flexibility, head to KbandsTraining.com. This site also offers other great cheerleading drills to help cheerleaders of every skill level to jump higher and to be more confident when performing stunts.

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