Splits are kind of a big deal in gymnastics. If you’re a gymnast, you already know. So let’s get into what exactly a split is, why they’re an important skill, how to do a split, and how you can improve your splits!
What is a split?
A split is defined as any front or side body position in which the legs are extended apart as far as possible in opposite directions with the ideal angle of the legs being 180º.
Types of Splits in Gymnastics
There are 3 types of splits in gymnastics – left leg split, right leg split and middle split.
Right – A right leg split has your right leg in front and your left leg behind you. You should be sitting with your chest up, your shoulders pressed down and your hips square (or facing forwards).
Left – A left leg split has your left leg in front and your right leg behind you. You should be sitting with your chest up, your shoulders pressed down and your hips square (or facing forwards).
Middle – A middle split or a center split has both of your legs out beside you. Sometimes you have your stomach on the ground and sometimes you sit up.
Why is a split important?
Having a flexible split can improve your gymnastics skills. For example, your leaps, jumps, and any gymnastics skill where you split your legs! Learn more about how to improve your flexibility in gymnastics.
How to do a Split Step by Step
Let’s break it down:
Step 1: Start on Both of your Knees
Step 2: Bring one leg out in front
You want to bring the one that is more comfortable, or your “good leg” out in front of you.
Step 3: Put your Hands on the Floor
Put your hands on the floor, one one either side of your front leg.
Step 4: Slide down into your split
You want to slowly slide down into your split as far as you can go without it hurting.
Step 5: Hold your Split
The last step is to hold your split. Bginners typically hold for 10 seconds, intermediate for 30 seconds and advanced gymnasts for 60 seconds.
4 Ways to Improve Your Splits
- Active Flexibility – These are kicks forwards, sideways and backwards – 10 each direction
- Static Flexibility – Holding your splits
- Self Massage/Foam Rolling – Studies suggest that self massage or foam rolling may increase flexibility after completing daily for 2 weeks. You can foam roll your hamstrings, quads and calves. You can purchase the one in the video here!
- Staying Hydrated – Some studies suggest that increasing the amount of water you drink will lead your body to be more relaxed, therefore increasing your flexibility and mobility.
Tips for a Perfect Split
- Take it Slow – You want to take it slow and only go as far as you can without it really hurting. You don’t want to hurt yourself.
- Do it with Proper Form – You want to have you bottom knee touching the ground (your back leg facing under) and then your front knee should be facing the ceiling. Your chest should be up and your shoulders pressed down.
- Practice Makes Perfect – You won’t get your splits overnight. Keep practicing and improving your flexibility and you will eventually get them!
Split FAQs
Q: What is a Split in gymnastics?
A: In gymnastics, a split is a position where the legs are stretched out to the sides forming a line with the torso. It is a fundamental skill that requires flexibility and strength in the legs and hips.
Q: How can I improve my flexibility to achieve a perfect split?
A: To improve your flexibility for a split, incorporate regular stretching exercises targeting your legs, hips, and lower back. Consistent practice, patience, and proper warm-up are key to achieving a perfect split.
Q: What are some tips for beginners to work towards doing a split?
A: Beginners can start by gradually increasing their flexibility through stretching exercises. It is important to listen to your body, avoid pushing yourself too hard, and seek guidance from a qualified coach or instructor to learn proper techniques.
Q: Are there specific exercises that can help me achieve a split faster?
A: Yes, exercises such as lunges, hamstring stretches, butterfly stretches, and side splits can help improve your flexibility and get you closer to achieving a split. Consistency and proper form are essential for progress.
Q: How long does it take to master the split?
A: The time it takes to master a split varies for each individual depending on their current level of flexibility, dedication to practice, and overall physical condition. With regular practice and proper guidance, some may achieve a split in weeks, while others may take months to accomplish this goal.
Q. How can I make my splits perfect ?
A. To improve your splits and make them perfect, make sure your hips are square and facing forwards in both front splits and your middle split. You want your knees pointing towards the ceiling and your feet pointed.
Q. How can I get better at doing the splits?
A. The first step is to do active flexibility drills like kicks to try to improve your range of motion. Your flexibility will improve over time, so this isn’t something that can be rushed! Then stretch and practice holding your splits with good form- legs straight, knees pointed up, toes pointed.
Q. Can anyone do splits?
A. Yes, anyone can do splits, but first you have to improve your flexibility. Improving your flexibility is something that takes weeks and months, it doesn’t happen overnight!
Q. Is it bad to be pushed down in a split?
A. It can be. Being over stretched in a split, or more aggressively stretched can cause soft tissue tears which cause injury.
Q. Which split is the hardest to achieve?
A. The middle split is typically the most difficult split to achieve. This isn’t only because its not used quite as much in daily gymnastics, despite it requiring fewer muscles utilized to actually complete the split.
Q. Are splits good to do when you’re older?
A. Yes! Splits are great for your joint health – they improve flexibility and in turn can help with your balance. These are important and beneficial as we age.
Q. Is strength training better than flexibility training?
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View Comments (4)
Hi pls post about giants
idk how this is going to help, going to try it tn!
UUUUMMMMM... IDK i bend this way
Fantastic guide! Clear and easy-to-follow steps for mastering the split.