Helpp- splitss!?

Question

okk so im going to do cheerleading this year when it rolls around, i would say im pretty good i have been doing dance/cheer for about 10 years now but the only thing i cant do is the splits is there anyway to help me learn to do them fast, or just help learn how to do it!

best answer thanks.

Answer 1

splits are hard because if your not use to it they hurt, i suggest you start streching in the mornings and to work on your spilt try doing a hurdlers stretch for starters,then you can try all three spilts but dont over do them just when u have spare time like watching commercials do them its silly but if you do it the whole time a commercial is on you will become more flexiable and if your really tuff you can get a friend to push your body down ..and dont forget to point those toes!

Answer 2

ok this is sorta hard to explane but put your back on the floor and put your legs up on the wall and it streaches them out thats how i learnd

sorry if you dont get it

Answer 3

Try having a light cardio for 4-5 minutes such as jogging/running. Then go into light, easy stretches such as touching your toes (or going as close as you can) ten times while breathing deeply. Then separate your legs a little take a deep breath, touch the floor (or as close as you can get without ANY pain), then exhale. Repeat five times. Then sit on the floor with legs together and touch your toes once more doing the breathing technique aforementioned. Repeat five times. Then separate your legs and reach for you left leg, the the the floor in front of you then your other leg.

After warming up your legs, begin kneeling lunges. Go as far as you can, stop, take a deep breath and then slow flex and unflex the muscle. Then do a reverse lunge (as performed in video I'll link you to). Then repeat your kneeling lunges. This should last around five minutes. Then put your back foot against a couch or chair (know as Lunge with back leg against a wall/box on the site I'm going to link you to). Repeat three times resting between each one. Now go into your split as far as you can without pain (you should just feel tension and/or slight pain or slight discomfort). Then pull up, relax for thirty seconds, stand up and shake your legs, and then repeat your lunges for around a minute, do your split and hold for thirty seconds once more. Then repeat everything with your other leg.

For side splits. You should do frog stretches butterflies, and then v-sit stretches mentioned in the warm-up. Then do side ways lunges and then push up, with hips square and knees pointed to the ceiling, against a wall. Then hold for one minute. Repeat this three times. Then go into a straddle split as you would normally and hold for thirty seconds.

Cool down. Just use the stretches from your warm-up but backwards slowly, and carefully. This transitions your body from exercising mode and reduces chance of injury.

Helpful Links:

http://www.body-fizzeek.co.uk/splits.htm

http://youtube.com/watch?v=pVq9nL_tLbo

http://youtube.com/watch?v=mrqy_un2xqs

P.S.: You may feel numbness during stretching which is GOOD it means your doing the exercises properly. Also, the next morning you may have slight soreness. This is because your body isn't used to stretch but eventually it will. If this happens don't stretch to intensely. But do stretch. Just do your warm-up and cool-down (the first paragraph is warm up, second is front splits, third is side splits, and fourth is cool down). If you continue to feel discomfort after exercising it means your doing it wrong, too fast/to hard for your body, or your warm-up/cool-down isn't long enough. Just relax for a day, and then start anew with a longer warm-up, less intense stretching, and a longer cool down. Also, be very careful when training your straddle splits. They use a lot of muscles and you can easily damage yourself. Do your side splits stretches first and then begin slow, easy straddle stretches.

Answer 4

In the beggining of my cheerleading days, i could not do a split AT ALL. I began to do leg stretches everyday for two weeks and i nailed my side splits. It's different for everyone because some people are obviously more flexible than others. I think you should just do leg stretches such as sit in reach, lying side V split, etc. everyday for about 30 mintues and you'll soon nail your splits. Hope this helps!

Answer 5

well do it EVERYDAY.

heres wut our coach did:: IT WORKD now everyone has thier splits.

-so splits as far as u can,, get sum1 2 sit on u or push u down sum how.

-have them measure how far u ar off the ground.

- and as many inches u ar off, thats how many pushups u do xs 100.

-soon,, ull start gettin closer. it reallii works. but hurts! haha.

- u could also oversplit it by putting ur leg on top of sumin above ground fer about 5 mins. it works.

-u also lay on the ground by a wall, put ur legs && butt up against the wall && spread ur legs out. u can put weights on ur legs 2 make them go down more.

-then turn over and hav ur stomach agenst the floor. then spread ur legs out and push ur crotch haha agenst the wall with ur legs still spread out.

hope i helped!! :]