Mastering the splits is an essential skill for any gymnast, so we are here today to tell you how to improve your splits! Whether you’re working on your leap, floor routine, or balance beam skills, having a full split demonstrates your flexibility, control, and grace. However, achieving a perfect split takes time, consistency, and proper technique. In this article, we’ll cover effective strategies and drills to help you improve your splits and make noticeable progress in your gymnastics training.

If you don’t know how to do a split yet, check out our tutorial!

Splits require good flexibility, you can start off with a gymnastics flexibility evaluation.

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Why Splits Are Important in Gymnastics

Splits aren’t just about flexibility—they also contribute to your overall performance in gymnastics. Here’s why splits matter:

• Flexibility: Splits show off your flexibility and range of motion, which are crucial for skills like leaps and jumps.
• Scoring: In competitive gymnastics, clean splits with full extension can boost your score, especially in dance elements on beam and floor. Learn more about how gymnastics scoring works here.
• Form and Lines: Achieving a full split with proper form improves your lines and overall presentation, making your routines look more polished.

Gymnastics Drills to Help you Improve your Splits

Forward Kicks

While doing your front kicks, keep your arms out to the side or up by your ears; keep your chin and chest up. Do alternating front kicks across a room (about 10x) and then go ahead and turn around and do them on the way back. Make sure your legs are straight and your toes are pointed.

Back Kicks

Next, we are going to do back kicks. Make sure to do all of the tips we did with the front kicks, in addition, make sure your hips remain forward and they don’t turn outward. Do the same passes (about 20 kicks total) as you did with the front kicks.

Side Kicks

Repeat the 2 passes (about 20 kicks total) again doing alternating side kicks. If these are too easy, try in high relevé, but don’t jeopardize your form.

Needle Kicks

Kicks are a great active flexibility exercise to help you increase how far down you can get into your splits. You’re going to do the 2 passes (about 20 kicks total) again. The goal is to keep a straight position from your toes to your fingertips.

Stretching

You’re going to do a hip flexor stretch for 10 seconds. Get into a lower lunge, push your hips forward. Make sure your knee does not pass the end of your foot. Next, you’ll do a quad stretch by leaning back to both knees at a 90º and then grab onto your back foot and hold the stretch for 10 seconds while shifting your hips forward. Next, you’ll release your back foot and lean backwards onto the foot while extending your front leg straight with pointed toes for 10 seconds while reaching past your pointed toes. Remain in this position and just flex your front foot and hold for 10 seconds. Now, release and slide into your split – if possible, keep your arms out straight and hold for 10 seconds. Then we will lean forward onto your front leg and hold onto your front foot with toes pointed for 10 seconds. Next, we will reach back and hold for 10 seconds. Lastly, press your arms back for 10 seconds. Switch legs and repeat all stretches with your other leg.

Once you’ve done these drills, here are more drills to improve you flexibility in gymnastics.

Mastering the splits is a key milestone in gymnastics, showcasing your flexibility and control. By warming up properly, stretching consistently, and practicing with good form, you’ll be well on your way to achieving a full split. Incorporating strength exercises and using props can further accelerate your progress. Keep practicing regularly, and don’t be discouraged if it takes time—improving flexibility is a gradual process, but with patience and dedication, you’ll get there!

For more support in reaching your gymnastics goals, consider joining SkillTrakker! With daily challenges designed to improve flexibility, strength, and technique, SkillTrakker helps you stay accountable and track your progress. Sign up today to start mastering your splits and other essential gymnastics skills!

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