How do you best train for the splits

Question

I'm going into 8th grade, and when I go to high school, next year. and I want to join dance team or cheer. I would rather join dance team. To be on our high school dance team you have to be able to do the splits, in all directions, right now, I can go a little over half way down. I really wanna be on the dance team, so do you have any suggestions as to how I can learn to do the splits the fastest? thanks for any help.

Answer 1

i have danced my whole life, and to get my splits, i would sit in front of the tv during a commercial break and sit in the left split and try to straighten my back leg and push down some more and once your muscles loosen you will be able to go farther down. just make sure you keep practicing because it takes time. good luck (:

Answer 2

There's no quick way.  The quickest way you get there is hard work.  Try doing the splits multiple times each day and don't force yourself to do too much.  Stretch to the point when you start feeling the resistance in your muscles and it starts hurting.  You should be able to go a tad bit lower than that and then hold it for a minute or so in that position and repeat.  Keep doing that until you are comfortable at that position and go lower.  Make sure to practice with both left and right legs out in front and also in a neutral direction with both legs going to either side instead of having one or the other in front.  These positions will all stretch different parts of your legs.  Hope this helps.

Answer 3

a lot of stretching!!!! took me a couple months to learn how to do it...but i took ballet and stuff also and it helped a lot!

Answer 4

Couldn't tell you. Ive been training all my life NOT to do the splits

Answer 5

Go for a walkor do some other kind of warm up first.  

Hold each of sretch for at least one minute. No bouncing, but as you feel comfortable, slide a little further into the stretch.  Remember that splits are not just one muscle being stretched.  I liketo stretch while watching (or listening to, dependingon your position) TV.

Some helpful stretches:

V-sit: sit with your back flat against a wall. Bring both legs as far back to the wall as you can and keep proper posture and straight legs. While keeping your posture, bring your back down towards the floor as your arms reach out in front of you (not down) as far as possible. Feel the stretch. Do this first pointing your toes, then flexing your feet. Try moving your legs out further as you go on. Also, you can reach out towards your right and left legs. Remember to breathe!

Straight leg stretch: Basically, keep your legs straight and feet together. Stand, and without bending your knees, reach down as far as possible. Put your weight on your toes (not your heels)–this feels a bit unnatural at first, but it is the proper way to stretch. You can also do this one sitting. Sit with proper posture, legs straight out in front of you and ankles together. Reach out with your arms. Do this both flexing and pointing your toes.

Sideways stretch: Ok, so you’ve probably figured out that I’m making up names for the stretches as I go along. Pretty creative, eh? Anyway, the “sidways stretch” goes like this. Stand in the straight leg stretch position. Now bring your right leg out in front of you (like you’re taking a step forward) about two feet. This doesn’t have to be precise, just as long as you’re close. Stand up, keep your posture back. Now reach down to your right foot, keeping your posture back and your hips in line. Your hips shouldn’t shift to aid you in your stretch. Go down slowly, and if you hips shift, come back up and try again. Go as far down as you can without shifting hips. After doing this for a minute, bend your left leg and continue stretching to your right. Now switch legs.

4 Stretch: Named because it looks like a number 4. Sit down on your butt and put both legs straight out in front of you. Bend your left leg so that your left knee is on the ground, your left foot also on the ground with the flat side touching your right knee, and your right knee is straight with toes pointed. See the 4 that your legs make? Stretch, with proper posture, to your right leg. Reach out with your arms, as far as you can. After a minute, remembering to breathe, of course, flex your right foot and continue reaching out for another minute. Switch legs, and repeat.

Standing V-leg stretch: Stand up, posture back, with your legs shoulder width apart. You can go a little wider if that’s more comfortable for you, but try to keep it as close to shoulder width as possible. Bring your straight arms between and beyond your legs–reach back. Also reach to your right and left legs. Reach down the center, too. As with the straight leg stretch, keep your weight over your toes rather than your heels.

Half squat: Squat. Keep your right leg where it is and place your left leg straight out your left side, toes pointed, as if you were doing the center splits with your left leg. Put your right hand on the ground to the left of your right foot. Use your right elbow to push your right knee out. You should feel stretching your inner thighs. Switch sides.

The splits: Well, if you want your splits down, shouldn’t you be doing them?  . Never be discouraged by how far you are from the splits. Just get as close as you can and hold it there for awhile (a minute). Relax, and repeat a few times. You can also do the splits on the wall (preferably, a doorway, so you can keep your balance). In a few days, after doing multiple stretches, you will notice that you’re getting closer. Rejoice!