Hi Jen: Visit my website for a free stretching program, www.femaleathletesfirst.com. It is on the home page. We are the home for female athletes on the web. No other site like ours. You can consult with me, buy exercise programs and sign up for my newsletter. I am the owner and president of Female Athletes First, and a former college Div. 1 volleyball/softball player and college coach. I specialize in training female athletes. I would stretch the chest, shoulders, upper back and core. Explain to me more about your jumps... email@example.com
i would say if u can do a scorpion then practice that..but if not then do a regular toetouch but on the ground and just do that 24/7. thats wat i did and my bow and arrow is great so is my toe touch my herky and side hurdler. even my toetouch for my basket toss is great...just practice wen ever u have time and trust me u will get far.
for your bow n arrow, stretch till you have a flat split and then till you can lean forward and touch your nose to the ground beside your knee.
you can also try this. stand on your knees and have someone stand behind you. wrap your arms around the persons legs. lift your leg to a heelstretch and have the person behind you pull it backwards and hold it there for a good 30 secs to stretch it. i hope that made sense lol. it really helped with my bow n arrow, so i hope it helps yours :)
for bow and arrow lay flat on the ground and pull ur dominant foot up with with the hand on the same side then once it ur leg is all the way up hold it for a minute...... for ur jumps do the butterfly stretch, lunges, and do high kicks to an eight count while holding ur arms in a full T
strech all the time the do ur jump forms on the ground and if the leg is straight on the lift it up if its bent try to touch it flat to the floor for ur bow n arow sit up straigh and pull it into the form and hold as long as u can for flexibelity watch ur fav show and during the commertials force urself to do ur splits and change each commertial