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Home gymnastics coach

Splits Basics

Splits Basics

eid ahmed by eid ahmed
2019-07-13
in gymnastics coach
1
Splits Basics

Splits Basics

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Splits Basics

Splits Basics

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.

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How much time should I spend on each exercise?
Each stretch should be held for a minimum of 20 seconds. During the first six sec-  onds of the stretch, your muscles will naturally fight against your attempt to extend  beyond your flexibility range. After six seconds, your muscles will relax and allow  you to go beyond your natural range.
How often?
How long will learning splits take?
This question has no single answer. There are many factors to consider; your nat-  ural ability, how often you stretch, amount of practice time, and your age.  Every day!
Natural Ability
Some people are naturally more flexible than others. If you are not naturally flex-  ible, you can still reach your goal of doing the splits, but you will need to spend  more time stretching than those who have a natural ability.

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.

Your Age 
Most people are born very flexible. You become more rigid as you age if you do not 
work on maintaining your flexibility. The older you are, the more time you will needto work on your stretches
What is the difference between muscle and tendons? What are we stretching?
Tendons connect muscles to bones, and muscles are connected to tendons. Whenyou stretch, you are stretching both the muscles and the tendons.
Is stretching the same thing as warming up?
The answer to this question is both yes and no. There are many different ways towarm up— running, stretching, swinging your arms, and so on. Your muscles aremost flexible when they are warm, so running, swinging your arms, and jumpingare all good methods to get them warmed up. The only problem is that you shouldstretch before running, swinging arms, and jumping! This might seem like a para-dox because you cannot do the one without the other.The solution is simple. You need to start light. Do not begin with a 100 percent all-in run activity. Instead, start with a light jog. The same goes for stretching: Starteasy, get your body loosened up and your blood flowing, and gradually increase theintensity

SPLITS BASICS

Cartwheel Basics
Cartwheel Basics
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Pointed Toes
Always keep your toes pointed when doing splits and stretching exercises.  Some stretching exercises require you to flex (bend) your feet. Instructions for  these exercises will explicitly state that you should flex your foot; otherwise, always  keep your toes pointed.  A common mistake many new gymnasts make is to slightly point with the foot and  curl with the toes to compensate for a lack of flexibility.
Pointed Toes (Correct)
Splits Basics
Splits Basics
Hip Squared
When performing a front split, your hips should be squared. Your hips are squared  when they are aligned with your body.  The two illustrations on this page are nearly identical, but if you look closely at the  gymnast’s hips, you will see that one has aligned hips and the other has her hips  turned out.  It is important to make sure that your hips are squared. Coaches must always keep  an eye on their gymnasts to ensure that they have correct form.  Having your hips squared will also make doing a full split a little more difficult.
Splits Basics
Splits Basics

Hips Turned In (Wrong)

Splits Basics
Splits Basics

Front Split Lower Back Position

When performing a front split, your back will create a natural arch if done correctly.  Your torso should be above your hips; this will create the natural arch. This is not  an easy position to get into if you are just learning to perform the splits. Always  practice getting into this position.  Most gymnasts beginning to learn the splits will tend to lean forward. If you find  yourself in this position, try placing your hands behind your hips and your torso  above your hips.
Splits Basics
Splits Basics

Middle Split: Lower Back Position

When performing the middle split, your lower back should not arch. You want your  lower back to be straight and aligned with your body.  A common mistake that gymnasts make is to roll the knees forward; this will cause  your back to arch. Your knees should point toward the ceiling.
Splits Basics
Splits Basics

Front Split:

Knees and Feet  Your front knee and foot should face toward the ceiling. Your back knee and foot  should face toward the floor.  It is common for new gymnasts to turn the back knee and foot out. This usually re-  sults in the hips not being squared, which is incorrect.
Muscle Groups in splits
Being able to perform splits is all about flexibility, which means you, must work on  certain muscles and get them flexible enough to perform the splits. This chapter  covers the primary muscles affected by the stretches that will to increase flexibility.  It is not necessary to have thorough knowledge of your muscles to do the stretches  in this book, but it can help you know which muscles you should feel when per-  forming certain stretches.
Splits Basics
Splits Basics
Hip Flexors
The hip flexors are a group of muscles that allow you to lift your knees and bend at  the waist.
Iliopsoas
The iliopsoas is as collection of two muscles in the inner thigh. This is an impor-  tant flexor for the trunk of the hip, such as when you sit up from a lying-down posi-  tion.
Splits Basics
Splits Basics
Sartorius
This is the longest muscle in the human body. This sartorius rotates the thigh side-  ways at the hip. 
Splits Basics
Splits Basics

Rectus Femoris

The rectus femoris muscle occupies the front and side of the thigh and is the 
primary extensor of the knee.
Splits Basics
Splits Basics

Quadriceps 

This muscle group extends the leg at the knee and is important for standing, 
walking, and almost all activities involving the legs
Splits Basics
Splits Basics

Thighs 

The thigh is composed of all of the muscle in front of your body between the pelvis 
and the knee.
Your hip flexors, rectus femoris, and quadriceps are all parts of your thigh muscles. 
Splits Basics
Splits Basics
Hamstrings
The hamstrings help bend the knees and extend the hips.  The hamstrings play a crucial role in many activities, such as walking, running,  jumping, and controlling movement in the trunk.
Splits Basics
Splits Basics
Groin
The groin is a group of five muscles: adductor magnus, adductor brevis, adductor  longus, pectineus, and gracilis.  These muscles allow you to bring your leg in toward the center of your body. This  movement is performed when kicking.  The groin muscles also help to bend the knee and internally rotate and extend the  hip.
Front Side
Splits Basics
Splits Basics

Back Side

Splits Basics
Splits Basics

Calves

Splits Basics
Splits Basics
During walking, running, or jumping, the calf muscle pulls the heel up to allow 
forward movement.
Stretches to Splits
This chapter focuses on stretches that will help improve your flexibility. Gradually  increase your effort on each stretch as your body warms up. Some stretches have  small variations from other stretches; for example, stretches with flexed feet help  you get a deeper stretch in your calves.
Splits Basics
Splits Basics

Quad Stretch

Muscles affected:  Thighs 

•Rectus femoris 
•Quadriceps 

Hip flexors 

•Iliopsoas 
•Sartorius
Splits Basics
Splits Basics
Pull your feet toward your rear. 
•Hold for 20 seconds. 

Repeat with the other leg.  Note: If you have trouble maintaining balance, use a wall to support yourself.

Standing Pike Stretch
Muscles affected:  Hamstrings
Splits Basics
Splits Basics
Sandwich (Pointed Toes)
Muscles affected:  Hamstrings
Splits Basics
Splits Basics
Sandwich (Feet Flexed)
Muscles affected:  Hamstrings  Calves
Splits Basics
Splits Basics
Straight Front Leg Stretch on Knee (Feet Flexed)
Muscles affected:  Hamstrings  Calves
Splits Basics
Splits Basics
Straight Front Leg Stretch on Knee
Muscles affected:  Hamstrings
Splits Basics
Splits Basics

Kneeling Quad Stretch  Muscles affected:  Thighs 

•Rectus femoris 
•Quadriceps 

Hip flexors 

•Iliopsoas 
•Sartorius
Splits Basics
Splits Basics
Pancake
Muscles affected:  Hamstrings  Groins
Splits Basics
Splits Basics
Pancake Side Stretch (Facing Out)
Muscles affected:  Hamstrings  Groins
Splits Basics
Splits Basics
Pancake Side Stretch (Facing Down)
Muscles affected:  Hamstring  Groins 
Splits Basics
Splits Basics
Pancake Side Stretch Facing Down (Feet Flexed)
Muscles affected:  Hamstrings  Groins  Calves
Splits Basics
Splits Basics

Lunge Stretch  Muscles affected:  Hamstrings  Thighs 

•Rectus femoris 
•Quadriceps 

Hip flexors 

•Iliopsoas 
•Sartorius
Splits Basics
Splits Basics
Standing Straight Legs Apart Stretch (Walk Position)
Muscles affected:  Hamstrings
Splits Basics
Splits Basics
Standing Pancake Stretch
Muscles affected:  Hamstrings  Groins
Splits Basics
Splits Basics

Lunge Stretch from Knee  Muscles affected:  Hamstrings  Thighs 

•Rectus femoris 

Hip flexors 

•Iliopsoas 
•Sartorius
Splits Basics
Splits Basics
Splits Basics
Splits Basics
Splits Basics
Splits Basics

Lunge Stretch with Elbows Down  Muscles affected:  Hamstring  Thighs 

•Rectus femoris 

Hip flexors 

•Iliopsoas 
•Sartorius
Splits Basics
Splits Basics

Butterfly Pushing Knees Down

Muscles affected:  Groins  Thighs 

•Quadriceps
Splits Basics
Splits Basics
Butterfly Sandwich
Muscles affected:  Groins  Quadriceps 
Splits Basics
Splits Basics

Half Splits

Splits Basics
Splits Basics

Inward Half Split Sandwich (Facing Down)

Muscles affected:  Hamstrings  Groins  Hip flexors 

•Sartorius
Cartwheel Basics from here

Tags: Front SplitMiddle SplitSplitsSplits Basics
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