By Steve Pawlyk

Published July 9, 2025

If you’ve been coaching cheerleading for any length of time, you know that certain skills just make or break a routine. The hurdler jump? It’s definitely one of those game-changers. After spending years in the trenches coaching everyone from tiny mini athletes to college competitors, I’ve learned that teaching this jump isn’t just about demonstrating and hoping for the best. It’s about understanding the science, breaking down the progression, and meeting each athlete where they are.

So grab your coffee (or protein shake – no judgment here!), and let’s dive deep into everything you need to know about teaching the hurdler jump to young competitive cheerleaders.

Understanding the Anatomy of a Hurdler Jump

Before we even step foot on the mat, let’s get crystal clear on what we’re teaching. I’ve seen too many coaches confuse variations or teach hybrid versions that end up hurting scores at competition.

The Front Hurdler

This is probably what you’ll teach most often. Picture this: your athlete is positioned at a 45-degree angle to the crowd (this angle is crucial – straight-on looks awkward, and full profile hides the back leg). The leg furthest from the crowd will come up straight in front as high as possible, while the other bends behind. Arms can be in a touchdown or in a high V.

The key here is that straight leg – it should be reaching for the sky, ideally getting close to the athlete’s nose level. The back leg? That’s where things get interesting. The knee should be bent with the foot pulled up toward the glutes, and the knee itself should be pointing down toward the ground. Think of a track hurdler clearing a hurdle – hence the name!

The Side Hurdler

Less common but equally impressive when done right. Here, one leg extends to the side, while the other bends toward the back with the knee facing out. Arms should be in a “T” motion. The main difference? That bent knee faces the crowd rather than the ground, and the whole body orientation is different.

The “Not-a-Hurdler” (aka The Herkie)

Quick story time: Named for Lawrence Herkimer, the founder of the National Cheerleaders Association, this jump is similar to a side-hurdler, except that instead of both arms being in a T-shaped motion, both arms are opposite of what the leg beneath them is doing. The legend goes that Herkie couldn’t quite nail the hurdler, so he created his own version. It’s different enough that judges will dock points if your athletes throw a Herkie when they’re supposed to hit a hurdler!

Prerequisites: Building the Foundation

Here’s where I might ruffle some feathers, but I’m going to say it anyway: if your athletes aren’t ready, pushing them into hurdlers is a recipe for injury and frustration. Let’s talk about what “ready” really means.

Flexibility Requirements

Flexibility is the first area a cheerleader should address. If a cheerleader is tight throughout her hamstrings, groin, or lower back they must stretch. Range of motion is the number one cause of injuries.

Here’s my flexibility checklist for hurdler-ready athletes:

Hamstring Flexibility Test:

Have the athlete lie on their back
Lift one straight leg up while keeping the other flat on the ground
They should reach at least 90 degrees without the bottom leg lifting
Less than that? Time for targeted stretching

Hip Flexor Mobility Test:

Lunge position with back knee on the ground
Push hips forward gently
If they feel extreme tightness or can’t keep their torso upright, those hip flexors need work

Dynamic Flexibility Check:

Standing leg swings forward and back (should reach at least hip height)
Standing kicks to the front (controlled, not ballistic)
If they’re struggling here, the jump will be a struggle too

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Strength Prerequisites

Flexibility without strength is like having a sports car with no engine. Here’s what your athletes need:

Core Strength: Can they hold a hollow body position for 30 seconds? If not, start there. The core is what keeps that chest up during the jump.

Leg Power: Single-leg squat test – can they do at least 5 on each leg with good form? This translates directly to jump height.

Hip Flexor Strength: Have them lie on their back and lift one straight leg up and down 10 times without touching the ground. If they’re shaking by rep 5, you’ve found a weakness to address.

The 12-Week Progressive Teaching Method

After years of trial and error (emphasis on the error in my early coaching days), I’ve developed this progression that actually works. The timeline can be compressed or extended based on your athletes’ abilities, but don’t skip steps!

Weeks 1-3: Flexibility and Strength Foundation

Week 1: Assessment and Flexibility Focus

Start every practice with what I call the “Hurdler Prep Circuit”:

5 minutes of dynamic warm-up (high knees, butt kicks, leg swings)
10 minutes of targeted stretching:
- Pike stretch holds (30 seconds x 3)
- Butterfly stretch for hip opening (30 seconds x 3)
- Standing quad stretches (30 seconds each leg x 2)
- Seated hurdler stretch (the actual position) – 30 seconds each side x 3

Ground position work:

Have athletes sit in the hurdler position on the floor
Focus on proper positioning: straight leg fully extended, bent leg tucked comfortably
Hold for 30 seconds, switch sides
Progress to lifting the arms to touchdown position while seated

Week 2: Building Specific Strength

Add resistance work:

Theraband kicks: 3 sets of 10 each leg (front and side)
Single-leg glute bridges: 3 sets of 10 each leg
Core work specific to jumps:
- Hollow holds (work up to 45 seconds)
- V-ups focusing on keeping chest high (3 sets of 10)
- Russian twists with emphasis on tall posture (3 sets of 20)

Continue flexibility work and add:

Partner stretching for deeper range of motion
PNF stretching techniques (contract-relax method)

Week 3: Movement Patterns

Time to get moving:

Walking hurdlers: Literally walk across the floor hitting the position with each step
Hurdler holds against the wall: Kick up and hold the position for 5 seconds
Jump prep without the hurdler:
- Straight jumps focusing on landing (3 sets of 5)
- Tuck jumps for height (3 sets of 5)
Single-leg bounds for power (3 sets of 5 each leg)

Weeks 4-6: Introduction to the Jump

Week 4: Breaking Down the Prep

The prep is everything. After you count 5, 6, 7, 8, on the first 1, 2 bring your hands into a “clasp” right under your chin and hold them there for those two counts. On 3, 4, proceed to a “High-V” and hold that motion for those two counts.

Drill this until it’s automatic:

Prep practice: 50 reps of just the arm sequence
Add the knee bend on counts 3, 4
Practice the swing through without jumping
Mirror work: Athletes watch themselves to ensure chest stays high

Week 5: Adding the Jump

Start small:

Mini hurdlers: Jump just a few inches off the ground, focus on hitting the position
Use a prop: Have them jump and touch their knee to a coach’s hand held at appropriate height
Box jumps with hurdler position: Jump onto a small box (6-12 inches) landing in hurdler
Video review: Film each athlete and review together

Common issues at this stage:

Chest dropping (fix: “pretend there’s a string from your chest to the ceiling”)
Arms not hitting position (fix: practice arms separately 100 more times)
Bent leg not pulling up (fix: hamstring curls and targeted strength work)

Week 6: Height and Extension

Now we’re cooking:

Full jump attempts with focus on ONE aspect at a time:
- Monday: Just focus on chest position
- Tuesday: Just focus on straight leg height
- Wednesday: Just focus on bent leg position
- Thursday: Just focus on arms
- Friday: Put it all together
Introduce combination work: Hurdler to immediate rebound

Weeks 7-9: Refinement Phase

Week 7: Technical Precision

Details matter in competitive cheer:

Toe point drills: Even in warm-ups, toes are pointed
Landing practice: Make sure to land properly with your feet together, toe to heel and with bent knees
Timing with music: Start incorporating counts and rhythm
Side-by-side comparisons: Athletes watch each other and provide feedback

Week 8: Power Development

Complete 6 to 8 reps of the hurdler with resistance bands while maintaining technique for maximal jump height and kick height:

Resistance band training (if appropriate for age/level)
Plyometric progressions:
- Depth jumps from 6-inch box
- Broad jumps focusing on explosive takeoff
- Single-leg bounds with hurdler arms
Recovery focus: Teach proper stretching and foam rolling

Week 9: Consistency Building

The goal: 8 out of 10 perfect:

Set-based training: 5 sets of 3 jumps, rest between sets
Fatigue training: Hurdlers at the end of practice when tired
Pressure training: Perform for other teams or parents
Video analysis: Athletes self-assess using rubric

Weeks 10-12: Competition Ready

Week 10: Combinations and Connections

Real routines require connected skills:

Hurdler to toe touch combinations
Running tumbling into hurdler
Hurdler to immediate cradle prep (for younger teams)
Focus on maintaining height through fatigue

Week 11: Mental Preparation

The mental game is huge:

Visualization exercises: Athletes close eyes and see perfect hurdler
Positive self-talk training: Replace “I can’t” with “I’m learning”
Competition simulation: Full routine run-throughs
Individual goal setting: Each athlete sets personal best goals

Week 12: Polish and Peak

Time to shine:

Full routine integration
Focus on performance quality, not just technique
Team synchronization drills
Confidence building through success tracking

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Advanced Drills That Actually Make a Difference

Here are the drills I’ve collected over the years that really move the needle:

The Wall Series

Basic Wall Kicks:

Stand arm’s length from wall
20 kicks straight up, trying to touch above head marker
Progress to faster tempo
Add ankle weights for advanced athletes (with caution)

Wall Hurdler Holds:

Back against wall
Jump and press back against wall in hurdler position
Hold for 3-5 seconds
Builds muscle memory and strength

Partner Drills

Assisted Hurdlers:

Partner holds athlete’s hands
Athlete jumps while partner provides slight upward assistance
Gradually reduce assistance
Great for building confidence

Resistance Partners:

Partners hold resistance bands attached to jumper’s waist
Provides resistance on the way up, assistance on the way down
Builds explosive power

Equipment-Based Progressions

Box Jump Variations:

Single leg box jumps (builds unilateral power)
Hurdler position box jumps
Depth jump to hurdler (advanced only)

Trampoline Work (if available):

Allows athletes to feel the position with more air time
Reduces impact during learning phase
Great for athletes afraid of the skill

Troubleshooting Common Problems

Let’s get real about the issues you’re going to see over and over:

Problem 1: The Dreaded Chest Drop

It’s important not to cut off the height of your jump by tilting your chest forward. This is THE most common issue.

Why it happens:

Lack of core strength
Trying to kick too high too soon
Poor spatial awareness

Fix it:

Wall sits with arms in touchdown (builds postural strength)
Video review from side angle
Verbal cue: “Show your number to the judges!”
Physical cue: Light tap on upper back during prep

Problem 2: The Lazy Back Leg

The tendency is to concentrate so hard on kicking your front leg, that you don’t realize that the back leg is still dangling around down there.

Why it happens:

All focus goes to the front leg
Lack of hamstring strength
Poor muscle activation patterns

Fix it:

Isolated back leg drills: Just practice the bent leg portion
Hamstring curls with resistance bands
Mental cue: “Kick your heel to your booty!”
Partner feedback: Have partner tap the heel when it’s in correct position

Problem 3: Sloppy Feet

Judges notice everything, and floppy feet scream “recreational team.”

Why it happens:

Never been properly trained
Lack of ankle strength
Poor habit formation

Fix it:

Releve walks across the floor
Theraband foot exercises
Point and flex drills during every water break
Make it non-negotiable: pointed toes from warm-up to cool-down

Problem 4: The Split Landing

Nothing ruins a beautiful hurdler like a sloppy landing.

Why it happens:

Uneven leg strength
Poor spatial awareness
Trying to land before ready

Fix it:

Landing drills separate from jumps
Single leg landing practice
Visual markers on the floor
Verbal cue: “Feet like magnets!”

Creating the Right Training Environment

Your gym’s culture makes or breaks skill development. Here’s how to optimize:

Space Considerations

Minimum requirements:

8×8 feet per athlete for safe practice
Ceiling height of at least 12 feet
Spring floor or quality mats
Mirrors on at least one wall

Safety Protocols

Non-negotiables:

10-minute dynamic warm-up (every. single. practice.)
Proper landing surface
Athlete-to-coach ratios (I recommend 8:1 maximum for jump training)
Clear progression requirements before moving to next level

Building Confidence

Remember: confidence builds skills as much as drills do.

Strategies that work:

Celebrate small wins publicly
Use positive correction: “I love your height! Now let’s add that toe point!”
Film progress videos monthly so athletes see improvement
Create skill-specific awards or recognition

Creating Buy-In From Athletes and Parents

Success requires everyone on board:

Athlete Buy-In

Make them partners:

Explain the “why” behind each drill
Let them track their own progress
Create peer mentorship opportunities
Connect skills to their goals

Parent Education

Informed parents = supportive parents:

Host a skills education night
Send home progress videos
Explain the progression timeline
Share the injury prevention focus

Final Thoughts: The Art and Science of Coaching

Teaching the hurdler jump is about so much more than just the mechanics. It’s about building confident, strong athletes who understand that excellence comes from consistent, focused effort. Every athlete will progress at their own pace, and that’s not just okay – it’s expected.

I’ve been fortunate to work with thousands of athletes over my years coaching, from tiny three-year-olds taking their first cheer class to Division 1 college competitors. The one constant? The athletes who master the fundamentals with patience and proper progression are the ones who excel long-term.

Remember, we’re not just teaching a jump. We’re teaching discipline, body awareness, goal setting, and the value of quality practice. These lessons extend far beyond the mat.

Your athletes don’t need to be perfect on day one, week one, or even month one. They need to be progressing, staying safe, and building confidence. Focus on the journey, not just the destination, and you’ll develop not just better cheerleaders, but better athletes and people.

Keep your energy high, your corrections positive, and your standards consistent. Before you know it, you’ll have a team throwing hurdlers that make the crowd go absolutely wild – and more importantly, you’ll have athletes who are proud of what they’ve accomplished through hard work and dedication.

Now get out there and start building those champion hurdlers! Your athletes are counting on you to guide them to success, and with this comprehensive approach, you’ve got everything you need to make it happen.

Stay passionate about the process,

P.S. – Remember to document the journey. Those “before” videos from week 1 compared to competition performances? Pure gold for showing athletes how far they’ve come. Plus, they make great material for end-of-year banquets!