How to do the middle splits fast?
DON’T RUSH TO GET YOUR SPLITS.You could seriously injure yourself. The fastest way to get your splits is to gently stretch yourself for 15–30 min. twice a day. There are plenty of youtube videos with instructions to get middle splits follow those and be consistent.Don’t push yourself to hard or you will strain a muscle and not be able to stretch without pain for weeks, essentially starting over.Good Luck.
How to get left splits fast?
Hi, I am a dancer at NYC. I am a expert at splits & teach a stretch class every tuesday. I know how to achieve splits in a very safe but fast way. First, warm-up. Never stretch first! That will tighten you up. When you warm-up, do NOT jump! After warming-up, start stretching your legs, and do some leg kicks (about 45-90 degrees, no higher). Then, do a split on the leg you can do, and wiggle a little bit while down there. Then, try to turn into a straddle. When you are in the straddle, stretch to your right & left, which will losen you up. Then, turn to the side you are trying to improve your split on. Once there, wiggle and bend your front leg, straighten it, then bend your back leg (then, of course, straighten it).You will slowly, without pain, go straight into your split. Continue doing this for about 3-4 times a week, then you will just naturally start to go into that split. Good luck, and all the best! :)
How to get my splits fast?
I'm a dancer and I haven't gotten my splits yet :( my toe touches are over splits and my heel stretches are almost 180 degrees. I just can't hold a splits on the ground. Tips to get more flexible?
How to do the splits FAST!?
Hey dear, All you can do is keep stretching. Stretch every night ! Do your splits, heel stretches, butterfly stretches, down to one side, and then the other side, and the middle. You will get them, but it takes time, and a ton and ton of stretching ! So, ... STRETCH, STRETCH, STRETCH ! Good luck darling, and hope you get them :)
How much faster are 100m splits in a 4x100m compared to open 100m?
I know 100m splits in a 4x100m relay are generally faster than the open 100m because the runners have running starts. For example: in 2001 Milwaukee Vincent's FASTEST 100m sprinter got 6th in state Division 1 with a time of 11.14s. Their 4x100 relay team got 41.67 seconds at that same meet. (meaning their splits were 10.41s on average) The 100m dash official world record is 9.72s however the 4x100m world record is 37.40 (9.35s splits). The record anchor leg in a 4x100 is asafa powell who ran 8.84s anchor leg. http://www.trackshark.com/forums/viewtopic.php?p=353368&sid=bca1222dedd99f149b1053f569053f2d So my question is How much faster are 100m splits in a 4x100m compared to open 100m? And i run an 11.53s open 100m. What is a rough estimate of what my split time would be running anchor leg in a 4x100?
What is the best way to learn how to do the splits?
Learn to embrace pain with the stoicism of a Buddhist monk. When I was learning mine in kinder-gym and pre-team, the coaches would force us to go down as far as we could and hold it for 5min. If anyone came out of their splits in any way (leaning over to one side/ rolling hips under/ ir anything else to mitigate pain) they’d add another 5min. Sometimes, if it looked like we were holding ourselves up by our arms, they'd come press our butts down or sit on us. Girls cried sometimes. It was just part of the exercise.After you get them down on the floor, coaches will take 2 panel mats and place them parallel to each other and then have you put your front calf and foot on one and your back calf and foot on the other and work to go down farther and farther. They'll gradually fold the panel mats up so they get higher and higher and you're going deeper and deeper into your splits. They’ll have you doing splits off of anything high off the ground til you can do basically a 300 degree angle. These are called hyper splits.There are some important keys to your form. If you neglect them, you may find yourself experiencing the feeling that “this is too easy to be right”. That feeling would be well-founded. The most important one, at all times is to keep your hips square. To understand what I mean, envision your two front hip bones as being headlights.When you do the pre-stretch (a deep lunge) be sure that the leg you have extended in front is directly between the imaginary beams of your headlights. They should always be going completely straight in front of you. Keep your chest up and parallel to whatever walls are around you, so lean back into your split. Be sure and keep your toes pointed which involves pointing with your ankle by extending it and not just with your toes (just pointing W/ your toes will result in your feet looking nastily scrunched up.)All of that aside, this only works if you are doing this consistently every day, and really you should be doing it twice a day. I'm 23 and can still fall into mine at any time even if I haven't tried to in a year. The flexibility is great for you and I chalk up the fact that I never had any serious injuries in gymnastics at least partially to the fact that I was so flexible and able to keep my muscles so relaxed that it didn’t affect me much even if I landed in a crazy position.Hope this helps! Let me know if you have any other questions!
How can I get my splits down?
Depending on your current progress will determine what you should work on. But there are a few keys to help you get closer to your splits.Be consistent: this is the most important thing. Spend time stretching every day, wven if it’s only 10 minutes. I highly recommend following along with some splits videos from Flow with Adee on Youtube.Use props: if you are still quite a ways from splits, try using a yoga strap to pull your legs apart while lying flat on your back. You can also place the steap around the bottom of your feet while sitting with lega out in front of youand pull yourself closer to your feet, keeping your back flat. If you are close but struggling to get the last few inches, try placing yoga blocks, rolled up blankets, or pillows under your feet while in splits. This will allow gravity to pull your hips closer to the ground.Use a wall: as mentioned previously, use a wall to push your feet further apart when stretching for middles splits. Hold at a point where you feel a good stretch in your inner thighs for 30–60 seconds, breathing deeply. Release and then press into it againa nd repeat a few times. You can also flip over onto your stomach and use a wall to press into frog pose which will help open your hips and inner thighs.Breath into your stretches: breathing is key to getting your splits. You should only be stretching deep enough that you can still breath fully in through your nose and out through your mouth. Much of flexibility is relaxing the mind with breathing.Again, be consistent with these tips and you will progress to your splits. Don’t set a time limit. Just keep working towards them.
How fast do my splits need to be for a sub20 minute 5k?
My fastest 5k time is 20:46. Not too bad, but I definitely want to improve. My goal for this season is to break the 20 minute point. I have two questions about that 1. What would my splits be if they broke even? 2. If my splits were not exactly broken even, what would you reommend I run each mile? ( ex: First mile 6 minutes....etc)
How can i get my middle/straddle splits fast?
Here are some stretches to help you work on your splits. For the straddle--lay on your back with your butt against the wall. Extend your legs up the wall and then let the fall into the straddle stretch, gravity will help pull your legs down. Hold as long as you can. Repeat a few times. Also when you are doing your normal stretching in the straddle position, right before you are done stretching, lean forward into the middle and then try to pull through the stretch. http://www.youtube.com/watch?v=-MhiIL6Ao... (watch around the 15 sec mark for what I’m referring to) For the other splits--lay on your back, bring a leg into your chest, hold a few seconds, then extend it. Grab your leg and try to pull it as close to you as you can and hold it, repeat a couple of times bending the knee and extending it. On the last extend, while holding your leg, roll over into the splits. Repeat on the other leg. These 2 will need another person to help you---stand against a wall, lift your leg, have your friend lift it as high as they can. And hold it as long as you can. Both knees should be straight. The goal is to touch the wall with your foot (I could do it 20 years ago and now I'm back to with a foot of the wall after 3 years of dance and I'm 33) Repeat with other leg. Next lay on the ground and have your friend push your extended leg towards the ground. Same idea as the stretch above, but it works the muscles in a slightly different way since you are in a different position. One last stretch which will help your splits (and your arabesque penchee). You will need to find a blank spot on a wall and grab a chair. Now facing away from the wall and holding onto the chair for support, take a leg and slide it up the wall like you are going into splits. Hold it for as long as possible then switch legs. Try to keep your legs straight. As you work the stretch move the chair closer to the wall until you are touching the wall in a vertical split. Make sure that you really work both sides as evenly as you can. I never really worked the left leg and it's no where near as flexible as my right. I have had my right split for about 20 years, even when I wasn't exercising I could still do it. I never had my left, at my best when I was young, they were about a foot over the ground, now they are about 2 inches off the ground. Keep working and you'll get them.