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Stretching- splits

Need help with your split??????
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Splits Training

In General:

Image hotlink - '' Start by holding stretches for 20-30 seconds, and gradually increase to 60 seconds
Image hotlink - '' Do not 'bounce' when stretching
Image hotlink - '' 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:

Image hotlink - '' Static Stretching --> where a stretch is held at it's maximum for a length of time

Image hotlink - '' 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.

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

Forwards Splits--Preparation Exercises

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Kneeling Lunge:
Image hotlink - '' Hips square
Image hotlink - '' Body upright
Image hotlink - '' Hands on floor either side of front leg
Image hotlink - '' Back knee forced squarely on the floor

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Lunge with back leg against a wall/box
Image hotlink - '' Keep hips square
Image hotlink - '' Push hips to ground
Image hotlink - '' Keep shoulders square and tall
Image hotlink - '' Keep body upright.

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Pike sit reaching forward
Image hotlink - '' Keep legs straight
Image hotlink - '' Keep hips on Floor
Image hotlink - '' Lean forward with a flat back
Image hotlink - '' Try to reach over toes

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Single leg stretch on back
Image hotlink - '' Keep hips square
Image hotlink - '' Keep hips on floor
Image hotlink - '' Use own force to stretch
Image hotlink - '' Leg not being stretched should be bent

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Hip Stretch on a box
Image hotlink - '' Keep hips square
Image hotlink - '' Pull bent leg to chest whist maintaining force on the straight leg

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Image hotlink - '' Shoulders square
Image hotlink - '' Keep hips Square
Image hotlink - '' Front leg facing the ceiling, back leg facing the floor
Image hotlink - '' Support hands to be even and behind hips

Forward Splits--Hints and Tips

Image hotlink - '' If you are able to perform splits, sitting in splits will maintain your ability to do them, but will not improve flexibility any further

Image hotlink - '' 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

Image hotlink - '' 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.

Image hotlink - '' 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.

Image hotlink - '' 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

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Frog position on stomach (baby splits)
Image hotlink - '' Keep hips square
Image hotlink - '' Keep knees in line with hips
Image hotlink - '' Keep body flat on floor

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Straddles sit
Image hotlink - '' Knees facing ceiling
Image hotlink - '' Lean body forward with a straight back
Image hotlink - '' Knees and feet should be fully extended

Side Splits - Hints and Tips
Image hotlink - '' 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.

Image hotlink - '' 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.

Image hotlink - '' The second step is over splits (i.e. with one leg raised)

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