1. Sit on the floor in your toe-touch position.
2. Reach for one foot with both hands (Make Sure your chest touches the ground also, your fingers should be wrapped around the bottom of your foot.)
3. stretch for 20 seconds.
4. Repeat for the other foot.
Do "straddle crunches". Lie on your back, with your legs straight and your arms straight above your head. You should have your body in a straight line. Quickly snap your upper and lower body up, with your legs in a toe touch position. You should be in a toe touch with the lower part of your back on the ground. Very slowly, lower yourself back down to the first position. Do a couple reps of this. It strengthens your core, improves flexibility, and gives you cleaner toe touches.
When you're dipping down make sure you're using your legs to get up higher and point Your toes so if you don't go up that high it looks nice and clean
i had the same problem! and then my toe-touches were so good i was put point jumper! ankle weights love! practice your jumps with ankle weights on (not going to lie its hard) and your jumps witll improve in height and flexibility! also i recommend you watch how to improve your jumps by cheeradvice4you she has an amazing youtube account! i learn a ton from her! shes on cheer force! hope this helped!
