• Start by holding stretches for 20-30 seconds, and gradually increase to 60 seconds
• Do not 'bounce' when stretching
• Rather than holding a stretch for 2 minutes, hold it for 1 min, have a 30 second rest, then hold for another min. You often find that you will be more flexible the second time around
• The best way to Inrease flexibility is through:
  • Static stretching - where a stretch is held at it's maximum for a length of time
  • PNF stretching - where the stretch is held and at the same time resistance is offered so that the muscles have to work inorder to keep the stretch at it's maximum. This is more advenced then static stretching and is usually done in partners with one partner stretching and the other offering resistance
• All exercises should be performed correctly, ie: in splits the hips should not twist

Forward Splits - Preparation Exercises

• Hips square
• Body Upright
• Hands on floor either side of frount leg

• Keep hips square
• Push hips to ground
• Keep shoulders square and tall
• Keep body upright

• Keep legs strait
• Keep hips on Floor
• Lean forward with a flat back
• Try to reach over toes

• Keep hips square
• Keep hips on floor
• Gymnast uses own forse to stretch
• Leg not being stretched should be bent

• Keep hips square
• Pull bent leg to chest whist maintaining force on the strait leg

• Shoulders square
• Keep hips Square
• Frount leg facing the ceiling, back leg facing the floor
• Support hands to be even and behind hips

• If you are able to perform splits, sitting in splits will maintain your ability to do them, but will not improve flexibility any further
• Inorder to increase flexibility, over splits should be performed with one leg on a height. this height should increase gradually as flexibility improves. Ideas for a height include:
  • a stack of books
  • a chair
  • a stack of pillows
  • a box
  • a beam/wedge/shape or anything lying around the gym
• Inorder to increase flexiblility, you should stretch every day and if possible, twice a day. Wake up 10 minutes earlier than usual for gentle stretching in the morning, this will then make it easier to stretch later in the day.
• Remember that quality is important. A good tequnique should always be used. If you practice splits with feet flexed and back leg bent, then you are also likely to repeat these errors in other skill such as split leaps and balances.
• I have found that the fastest and most efficient way to get down in splits is to do them on the floor, with two chairs at either side at your arms. Hold on to the chairs (whilst in splits) and push with your legs against the ground for 10 seconds, then relax, slide down a little further and repeat. This is a version of PNF stretching and is very successful if your are almost down in splits but not quite. It is also very good to use on your 'bad' leg.

• Keep hips square
• Keep knees in line with hips
• Keep body flat on floor

• Knees facing ceiling
• Lean body forward with a strait back
• Knees and feet should be fully extended

• The ideal position for side splits (in my own opinion) is with knees facing the ceiling and legs hyperexended (so that the knee pushes into the ground and the heal of the foot is slightly off the ground). These splits can only be achived if you are past splits with your knees facing forwards.
• The first step for side splits is with knees facing forwards and elbows on the ground, rather than strait arms. It is harder to 'cheat' this way and is safer for your back.
• The second step is oversplits (ie. with one leg raised)
• The third step is splits with knees facing the ceiling, and body upright
• To help with splits