Doing a Middle Split Stretch for Gymnastics

Video Transcript

"Hi, I'm Mandy Butler on behalf of Expert Village. I'm going to take you through a gymnastics class stretch and warm-up. Now we're going to do a center split, or a middle split. The best way I've found to really get into your middle split so your athletes understand where their legs are supposed to be is to start from a squat position. I find if you just tell them to get into their split, especially when they're at the recreational or beginner level, they try to kick their legs too far behind them. You really want to make sure your legs are nice and to the side. Most of your athletes are not going to be able to get all the way down to a middle split as far as their legs touching the floor. So, I have mine lean forward and put their elbows down on the ground. That puts them in the correct position to stretch and eventually, if they stretch enough, they'll be able to get that nice middle split position that will help them in toe touches and any other flexibility exercises they're going to have to do. So, again, I'm going to start from a squat position. I'm going to jump my legs out to the side and put my elbows down. I'm going to hold this with toes pointed for at least 20 seconds. This is my middle split."