How can I master the splits?

Question

I stretch for 3 minutes a day in a splits position, but is there a more efficient way of mastering your splits?

P.S. I don't care about time I have time I have a month before I am enrolling back into gymnastics, I just want a method that works better. The only method i know is the you put your legs in a split position and you stretch your muscles until they don't hurt anymore.

FYI. I am 14, and I am in beginners gymnastics, I have mastered other beginner level things except for the splits that is all I need to work on.

Answer 1

I don't suggest you bounce in your split, that can cause injury, i always static stetch(which means no bounce)

It just takes time to get it, keep stetching other stetches other than just the split, which will help get it better. do staddle stetch, butterfly stetch, and pike stetch.

What you can do to get a better split stetch, is put your front foot on a stack of something(cushions, big bookks) about 6 inches off the ground. Then go back on the flat ground and stetch it some more. You're probably getting a little better each day and just don't notice it, but one day you'll get it if you keep stetching. (Also try stetching 2x a day instead of one.)

good luck

Answer 2

Practice gently as you are doing.  It is really the only way and don't over do it or you could pull a muscle.  

As a child I wasn't as limber as I am now.  I'm 50 and today I can do the splits easily!!!  I can't believe it.  I can still touch my toes but touching my toes was harder when I was younger.  That's a mystery...as my muscles get loose from old age, I get more limber.  Go figure.

You'll get there.  Practice and don't be in a hurry.  All good things come with time.

Answer 3

I mean honestly its all about the stretching first them doing the splits for 4 sets, then doing bouncing splits where your bouncing a little farther than your can go.

Answer 4

they have videos on youtube on how to do it

Answer 5

stretch daily, like this:

http://www.youtube.com/watch?v=4CucEQv0E...

Answer 6

im in dance and 3 minutes isnt enough sorry. im in a very proffesional dance studio and my teacher tells us to watch your favorite tv show or something like that while stretching. you need to do it for more than 3 minutes!

AND: dont do the chinese split yet which is when you face forward start with the one facing sideways and one of your legs are in the front and one is in the back then after you master that one you can start the chinese one which is more complicating

btw im 12 hope everything works!

Answer 7

well i am in dance, and i finally mastered my splits. we just go down as far as we can into the split position (we do one leg in front, one in back) and just keep doing that and strectching. also you can try to do leg extensions/lifts: you just stand up straight and lift of one of your legs to your side and grab your heel. try leaning against something for balance if you need. also try doing cart wheels and spread your legs as far out as they go in the cartwheel. and just keep on stretchingggg :] good luck!

Answer 8

oversplits. put your front leg on something about 1 to 2 feet high and hold it for about 5 minutes. after that, slide down without getting out of your splits, and hold that for another 5 minutes. but never do this without warming up. run some laps around your backyard or something first. good luck! :)

Answer 9

im in gymnastics, level 9, and the beginners at my club stretch for at least 30 minutes =/

and some of them still can't even do it.

so i suggest you get stretching.

when i was learning i remember straddle stretches, split kicks and deep-set lunges helped most.

deep set lunges - go as far as you can into right/left splits and lunge forward a lot.

split kicks - holding onto bars, kicking your leg back as far as you can. the first time you do this you should feel something.

straddle stretches - sitting in straddle, reaching forward, to the side, etc. =]

Answer 10

go to a straight up wall and but your butt agent the wall and stretch your legs out and down as far as you can tell there is slight pain (but not enough to kill you lol) put a tv on the sealing if you want to so you don't get board (or do something like watch tv while you stretch so you don't get board the longer you stretch the more flexible you will get!!!!

good luck!! :)

Answer 11

do it like for 30 minutes or more, 3 minutes is nothing...

Here are some good videos:

http://www.youtube.com/watch?v=WPEA73SlU...

http://www.youtube.com/watch?v=vrReroTqe...

http://www.youtube.com/watch?v=mrqy_un2x...

http://www.youtube.com/watch?v=pVq9nL_tL...