How to train to do splits?

Question

so im a teenager now, been growing for a while. im about 180cm tall (5' 11''ish)

is it still possible to train to do the splits?

which muscle group does it help to train? how?

are there any techniques online/with pictures of stretching positions to get optimum results?

about how long will it take before i can fully do a 180 degree split with my feet.

also, anyone know anything about frontal splits where its your quads/hamstrings being stretched more?

oh, and also will i risk any potential injuries during training?

Answer 1

Bill Wallace took two pieces of paper, went to a slick gym floor, put the pieces of paper down and stepped on them.  He fell into a splits.  He couldn't walk for a week, but after that he could do the splits.  No joke.

  However, I don't know how flexible he was before his little stunt.

Answer 2

well the easiest way is to do the splits everyday and put your legs a little further until you're legs are straight, the hard way is getting someone to sit on you while your doing the splits! (but not too hard or you'll break your leg or sumfin!)

Answer 3

Buy this book and do what it says.  I can attest to its methods. They work and work well.

http://stadion.com/stretching_scientific...

All of today's so called experts all reference the author of the book Tom Kurz. This book is old but still the best there is, and it works.

Answer 4

Well you need to stretch all the muscles in your legs.  You can always improve on flexibility.  The most stress is on your groin muscles of your inner thigh, but you really do need to stretch all of them.  One good way to stretch your groin is the butterfly stretch where your heels are pulled in toward your groin and your legs are out like butterfly wings.  Have a spotter push on your back then your legs pushing them down and tell them when you are feeling the stretch and have them gradually apply more pressure.  And of course gradually work your way down into the splits.  It does take time to get there, but you will notice results quickly.

Answer 5

In order to be able to perform splits, both front and side, you have to stretch all the leg muscles, abdominals and lower back muscles, and your ankles (in order to support the weight) daily. I'm not gonna get into detail about stretching regimen, however I will tell you that you'll need to hold each static stretch for 20 seconds to achieve maximum stretch.

As far as injuries, yes you will if you don't stretch properly. Pulled, strained, torn, and over-extended muscles, pulled/torn tendons and ligaments, and joint injuries are all potential injuries when stretching incorrectly.

If this is for martial arts, you should be aware that the only kick the splits (center) affect is a side kick, and there are many martial artists who can kick exceptionally high without being able to do a split. Static stretches are not good indication of how flexible a martial artist is because when in a static stretch, the artist is not 'alive', or moving through the range of motion, which increases with force, momentum, and lean.

Check into Active stretching for a better indication, though just being able to perform the kick to ______ height is the best indication of all becuase this is the practical application of the muscle and its limitations and advantages.

Answer 6

Stretch a lot.