How to Do Splits for Cheerleading

There are many cheerleading moves that require splits. Some are in the midst of a jump or leap, some during a leg kick and some on the ground. The ability to perform this skill will enhance your squad's routines greatly, so learning the splits is very important. This can be done by working through a series of steps and maintaining a little patience.

Difficulty:

Challenging

Instructions

Things You'll Need

• Water
• Dedicated time each day to perform stretches
• Warm up clothes
• Floor with carpet or mat

Straddle Splits for Cheerleading

1. Start sitting upright on the floor. Your back should be at a 45 degree angle from your legs. Open your legs apart to the side as far as you can without causing pain.

2. Hold your arms in front of your body straight out and reach out to the floor in front of you as far as you can without causing yourself any pain. Try not to curve your back too much.

3. Bring your arms in closer between your legs and rock into a position where your arms are holding up your body with your legs still on the floor. This is called a straddle pose. This is the point where you will begin your stretching.

4. Sit back into your position, and then repeat. Do this 10 times a day for about 4 weeks.

Lunge Splits for Cheerleading

1. Step one foot in front of the other into a lunge position with the back knee close to the floor.

2. Go as low as you can, propping yourself up with your hands at your sides. This is the point where you will begin your stretching.

3. Release your pose and rest the bent knee on the back leg, then repeat. Do this 10 times a day for about 4 weeks.

Tips & Warnings

• Always drink water when you are stretching or doing any other form of exercise.

• Give yourself at least 4 weeks to see major improvements in your flexibility.

• Remember to keep your back as straight as you can.

• Stretching is the only way you will develop the flexibility to perform the splits. If you don't see improvement in that time, you may consider signing up for a basic gymnastics or ballet class to improve overall flexibility.

• Do not stretch continuously to the point of pain, as you may pull a muscle.

• Avoid bouncing during the stretch. This could strain or damage the muscle.

• Postpone your stretching routine if you have pulled a muscle. Resume when the muscle has healed.