This book is a great starting place to gain an understanding of how to perform splits. It is designed for use in the gym or at home, and for coaches, parents, and gymnasts. Splits are all about flexibility, and it takes a great deal of training to become flexible enough to execute them. This flexibility is achieved by doing different types of stretches that focus on the hamstrings, quadriceps, thighs, and hip flexors. Your warm-up will include a lot of stretching exercises that will help you become flexible enough to execute splits. Splits are used not only in gymnastics but also in dancing, cheerleading, martial arts, synchronized swimming, and more. Let’s begin your journey into learning about splits and the basic skills required to execute them.
How Often You Stretch
If you haven’t reached the full split yet, then you will have to work on the stretches five to seven times a week. When you do reach your split, you still must regularly work on your stretches to maintain flexibility. There is no shortcut.
Amount of Practice Time
A minimum of 15 minutes per session is required to work on your split stretches. Also remember that you will need about the same amount of time warming up be- fore beginning your split stretches.
Hips Turned In (Wrong)
Front Split Lower Back Position
Middle Split: Lower Back Position
Muscles affected: Thighs
Repeat with the other leg. Note: If you have trouble maintaining balance, use a wall to support yourself.
Kneeling Quad Stretch Muscles affected: Thighs
Lunge Stretch Muscles affected: Hamstrings Thighs
Lunge Stretch from Knee Muscles affected: Hamstrings Thighs
Lunge Stretch with Elbows Down Muscles affected: Hamstring Thighs
Butterfly Pushing Knees Down
Muscles affected: Groins Thighs
Inward Half Split Sandwich (Facing Down)
Muscles affected: Hamstrings Groins Hip flexors