Splits Training

In General

• Start by holding stretches for 20-30 seconds, and gradually increase to 60 seconds.
• Do not 'bounce' when stretching.
• Rather than holding a stretch for 2 minutes, hold it for 1 min, have a 30 second rest, then hold for another min. You often find that you will be more flexible the second time around.
• The best way to Increase flexibility is through:
  • Static stretching - where a stretch is held at it's maximum for a length of time.
  • PNF stretching - where the stretch is held and at the same time resistance is offered so that the muscles have to work in order to keep the stretch at it's maximum. This is more advanced then static stretching and is usually done in partners with one partner stretching and the other offering resistance.
  • Always undertake these stretches under supervision

All exercises should be performed correctly, i.e.: in splits the hips should not twist.

Exercises to Develop Flexibility

The following exercises are designed to improve a persons Splits flexibility. Careful note should be taken of the correct technique in order to improve the over all appearance and aesthetic value of the splits.

	Kneeling Lunge Hips square Body Upright Hands on floor either side of front leg Back knee forced squarely on the floor
	Lunge with back leg against a wall/box Keep hips square Push hips to ground Keep shoulders square and tall Keep body upright
	Pike sit reaching forward Keep legs straight Keep hips on Floor Lean forward with a flat back Try to reach over toes
	Single leg stretch on back Keep hips square Keep hips on floor Gymnast uses own force to stretch Leg not being stretched should be bent
	Hip Stretch on a box Keep hips square Pull bent leg to chest whist maintaining force on the straight leg
	Splits Shoulders square Keep hips Square Front leg facing the ceiling, back leg facing the floor Support hands to be even and behind hip
	Forward Splits - Hints and Tips If you are able to perform splits, sitting in splits will maintain your ability to do them, but will not improve flexibility any further In order to increase flexibility, over splits should be performed with one leg on a height. This height should increase gradually as flexibility improves. Ideas for a height include: a stack of books, a chair, a stack of pillows, a box, a beam/wedge/shape or anything lying around the gym. In order to increase flexibility, you should stretch every day and if possible, twice a day. Wake up 10 minutes earlier than usual for gentle stretching in the morning, this will then make it easier to stretch later in the day. Remember that quality is important. A good technique should always be used. If you practice splits with feet flexed and back leg bent, then you are also likely to repeat these errors in other skill such as split leaps and balances. I have found that the fastest and most efficient way to get down in splits is to do them on the floor, with two chairs at either side at your arms. Hold on to the chairs (whilst in splits) and push with your legs against the ground for 10 seconds, then relax, slide down a little further and repeat. This is a version of PNF stretching and is very successful if you are almost down in splits but not quite. It is also very good to use on your 'bad' leg.
	Side Splits - Preparation Exercises Frog position on stomach (baby splits) Keep hips square Keep knees in line with hips Keep body flat on floor
	Straddles Sit Knees facing ceiling Lean body forward with a straight back Knees and feet should be fully extended
	Side Splits - Hints and Tips The ideal position for side splits (in my own opinion) is with knees facing the ceiling and legs hyperextend (so that the knee pushes into the ground and the heal of the foot is slightly off the ground). These splits can only be achieved if you are past splits with your knees facing forwards. The first step for side splits is with knees facing forwards and elbows on the ground, rather than straight arms. It is harder to 'cheat' this way and is safer for your back. The second step is over splits (i.e. with one leg raised) The third step is splits with knees facing the ceiling, and body upright