You can also start by holding your hands together in front of your chest. If you are performing the toe touch as part of a routine, however, it’ll make most sense to swing your arms up first.
You may be told to lower your arms in order to bring your legs higher. Don’t bother. It will just make your form look sloppy.
The rolling motion may happen naturally, but noticing the way that it feels might help you gain more control over your technique.
Listen to a short section of the song on loop, and try to figure out the tempo – the number of beats per minute (BPM). Count to eight in your head as the song loops: 1, 2, 3, 4, 5, 6, 7, 8. Try to reach each position of the toe touch in time with the beat of the song. Even if you aren’t doing a toe touch to a song, the act of counting might help you space out the movements. Practice counting in your head until you do not need to think about the numbers separately from the positions.
Consider practicing the move in front of a mirror so that you can analyze and improve your form. Otherwise, try working on your form with a partner, for feedback – perhaps a coach, a friend, or another member of your gymnastics/cheer team.
Be sure to keep your knees straight. Bending your knees will make it easier to touch your toes, but it won’t help you build flexibility. You may not be able to touch your toes on the first day, or at all. Everyone’s body is different. Even if you can’t physically touch your toes, however, the act of reaching further and further toward the ground should improve your flexibility.
After you’ve stretched each side, try bending your torso forward and extending your arms down the center of the leg “V. " Then, try bending forward with one arm reaching down each leg. Hold and repeat these poses until you no longer feel tight.
Do not hold this stretch for long. Lift your legs, then lower them – then lift them again, then lower them. Perform 10 repetitions of the lift-lower cycle, then give yourself a short break before continuing. Work your hip flexors every couple of days to build power and flexibility. This is one of the most important motions that you’ll need for your toe touch. Take it seriously!
