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.

Headstand Basics

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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.

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

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.

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.

Hips Turned In (Wrong)

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.

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.