Left & Right Leg Splits for Gymnastics Warm Ups

Video Transcript

"I’m Heather McCanna with expertvillage.com and in this clip I’ll be discussing gymnastics warm-ups, specifically left and right leg splits. In order to perform the splits, you also need to do some stretches catered to the splits prior to actually performing that skill. These will help you in moves such as dancing leaps and other dance skills that are performed on the floor and balance beam exercise. For either leg, you will place that leg in front of your body with you hip directly over your other knee and your legs straight in front of you. You want to put your hands on the ground as close to this foot as possible, feeling a stretch in this hamstring and bringing your chest as close to your knee as you can. After you’ve held this for a few seconds, leave this foot and your knee on place on the floor and push this hip forward over this knee. At this point, you should feel a stretch more in this muscle and you should continue pushing over until you’ve reached a point where you can feel the stretch but it’s not too painful. This is your hip flexor and with stretching this muscle, you will allow yourself a wider range of motion for your splits and gymnastics leaps. Once you’ve completed those two stretches, you will resume your initial starting position, leave your knee in place on the ground and slide your front foot forward, bringing your hips as close to the ground as possible. Now, if you can’t reach the ground, simply reach your maximum range and hold your hands flat on the ground in order to support yourself. If you are able to make it to the ground, try and keep your front and back leg in a straight line with your back knee rotated under, as this is proper leap technique. You will need this position to perform those leaps on the floor. Continue stretching and hold this position for about 30 seconds. Repeat on your other leg to make sure that your splits are even. "