Split (Left & Right)

 

A “Split” also called “Front Split”, “Right Split” or “Left Split” is done either with the left leg in front or the right leg in front.

Objective

• Greater flexibility.
• Stretching of the hamstrings. 

Prerequisite

• None 

Equipment

• None

Execution

coming soon…

Stage 1a – Setup (Straddle Start)

Stand in a straddle position with hands on the floor. Gently go into the straddle split position. Just before you come to your maximum straddle split position turn your body into the right or left split position. When you turn into the front split position, make sure you have one hand on each side of your leg and on the floor.

Stage 1b – Setup /Lunge Start)

Start in a high front split position. Push your behind leg further back. Note: The gymnast should not be standing on their toes.

Stage 2 – Split

Keep your hips squared. Look straight ahead. Raise your arms when you are in a full front split position.  Toes in front should be pointing forward. The behind root should be flat on the floor.

Spotting

It is important to remember a couple things when spotting:

• The coach should only spot, meaning they should not actually do the drill for the gymnast. Let the gymnast do as much as the drill as possible and do not help with more than what is needed.
• Spotting should be avoided. Only spot when gymnasts are learning new skills or for safety reasons. If a gymnast is having difficulty executing the drill then the coach should consider new drills that help the gymnast improve the area they have difficulties with.
• Spotting can turn into a bad habit for gymnasts. If gymnasts are being spotted all the time they will be dependent on a spotter and have a very hard time doing the skill when their is not a spotter (this is true for all skills and very common)

Spotting Method 1 – Forward Leg Lift

coming soon…

Common Mistakes

Coaches teach gymnasts how to do skills correctly, but most gymnasts learns how to perform the skill correctly when coaches corrects their mistakes. This is not wrong, this is actually how gymnasts learn. This being said, it is very important that coaches corrects mistakes all the time. If a gymnast continues doing the same mistake over and over then they will be good at doing that drill with that mistake and have a difficult time later correcting it.

• Always correct mistakes
• Correct the first mistake you see the gymnast do (even if it is before the actually drill, i.e. the gymnast forgets to stand tall with arms over their head)
• Correct only one thing (sometimes two if they are related)

Mistake 1 – Not Squared

Make sure the gymnast is squared up when doing a front split. The gymnast’s hip should be aligned in the direction of their front foot, which means turn the hips until they are facing the front foot. If the gymnast has problems aligning their hips then start over and correct the alignment as the gymnast works their way into the front split.

Mistake 2 – Twisted Leg

The foot behind the gymnast should be flat on the floor. Having the foot flat on the floor also makes it more difficult to be stable when executing a front split, but it gives a better posture.

Warning

Any activity involving motion or height creates the possibility of accidental injury, paralysis or death. The equipment and instructional materials are intended for use ONLY by properly trained and qualified participants under supervised conditions. Use without proper supervision could be DANGEROUS and should NOT be undertaken or permitted. Before using, KNOW YOUR OWN LIMITATIONS and the limitations of the equipment. If in doubt always consult your instructor. Always inspect equipment for loose fittings or damage and test for stability before each use. We will not be liable for injuries or consequences sustained from the use of the instructional materials supplied by us. Use common sense!