How to Do Side Splits in Gymnastics

In gymnastics, training for side splits is critical for developing more difficult floor and balance beam skills. The best way to train for side splits is stretching after a jogging warm up. Stretching increases flexibility, which is the key to performing side splits.

Difficulty: Moderate

Instructions

1. Warm up by jogging in place for a few minutes. Warm muscles are always more flexible than cold muscles. By warming up properly, you'll get the most out of your stretching and avoid injury.

2. Move into the split position as far as you comfortably can and focus on your muscles as they stretch. Flex them tighter and hold the flex for 30 seconds or so, then relax. As you relax, you should fall slightly further into the split position.

3. Repeat this process several times, flexing as forcefully as you can tolerate. After you've stretched as much as possible for one day, flex one more time and then stop. You'll know you're maxed out when you can't move further into the splits as you relax.

4. Walk for several minutes after training the stretch to cool down the muscles.

5. Train your split stretch several times a week, but leave a day in between training to allow the muscles to recover. If you're sore or in pain, apply ice for no more than 20 minutes to reduce swelling. You can also apply heat or use a whirlpool to relax and soothe the muscles.

Tips & Warnings

• Never perform stretches cold, or you risk injuries and tears.
• Don't train injured or torn muscles.
• Gymnastics training should only be done by a qualified coach. Serious injuries can occur if skills are trained incorrectly.

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