Split

Wm A. Sands, Ph.D.
Head – Sport Biomechanics and Engineering

U.S. Olympic Committee
Chair - USECA
plit flexibility, or the ability to achieve a fore and rear leg Figure 2 shows a modification of the exercise in Figure 1 and
S position of 180 degrees or more, is a highly prized skill. Below

I would like to describe two methods of stretching and
strengthening that may help athletes achieve and maintain their
emphasizes the hip extension of the rear leg. The athlete may want
to perform this variation with the shin of the rear leg against a wall
so that the athlete can readily determine if her rear leg has shifted
splits more rapidly and with greater time efficiency. It has been noted out of alignment.
in the past that athletes often perform "stretching" activities for
relatively long periods and that stretching consumes a significant
amount of training and conditioning time (Sands & McNeal, 2000).
In spite of the relatively large amount of conditioning time devoted
to stretching, it appears that many athletes reach a point of
diminishing- or no- returns on their stretching time investment in
terms of increasing their range of motion in the splits. I believe the
stagnation in increasing range of motion is due to two reasons: (1)
lack of variety in stretching activities and (2) failure to enhance
strength in the extreme ranges of motion.
Below, in Figures 1, 2, and 3, I would like to propose two stretching

methods that have been shown to enhance split flexibility. The first
is based on U.S.A. Gymnastics National Staff efforts to enhance the
"squareness" of split flexibility among National Team Gymnasts. The
second is based on research on the use of Therband in achieving
enhanced performance of the split leap. Figure 2. Split Position using Blocks and Shin Alignment.
Figure 1 shows the use of two mats or blocks to support the athlete Figure 3 shows the application of Theraband elastic strips to
while he/she lowers to a split position. The blocks or mats allow the flexibility exercises designed to enhance split flexibility. The
athlete to ensure a "square" pelvis position as he/she lowers toward Theraband strips should be black in color or they should be among
the split. The athlete should begin with his/her weight on the heel the stiffest of the elastic material you can obtain. Surgical tubing
of the forward leg and the knee of the backward leg.The pelvis should also works, but again the tubing needs to be quite stiff. The strips
be maintained in a position perpendicular to the forward/backward are cut in sections approximately 5’6" in length (approximately
line of the legs in the split. The athlete then lowers slowly, 170cm). The ends are then tied in loops so that the strips can be
supporting some weight with his/her hands, to the lowest position slipped over the feet and ankles of the athlete. The loops need to be
he/she can attain with a properly aligned pelvis. small so that the strips do not slide toward the knee of during kicks.
As the athlete progresses, the strips can be shortened slightly in
Lower to split while maintaining square hips and shoulders. order to increase the training demand.
Theraband Flexibility Exercises
Forward Kick Backward Kick Sideward Kick
Theraband
Theraband
Theraband
Stradle Jump
Split Jump
Use mats or blocks for support.
Theraband Theraband
Figure 1. Split Position using Blocks. Note that the athlete lowers
only after aligning pelvis. Figure 3. Theraband Exercises.
T E C H N I Q U E • M AY 2 0 0 4
12
STRETCHING PROGRAM
All of these exercises should be performed using 3 sets of 5
repetitions at the start. The number of sets can be increased to 4, 5,
and 6 with each increase occurring after 1 to 2 weeks of training. In
the splits using blocks above (Figures 1 and 2). The athlete begins in
the split position and lowers to his/her best/lowest position and
holds this position for 30 seconds. Then the athlete rises and rests
for 10 to 30 seconds and lowers and repeats. The athlete should do
one set on each leg and then switch legs. Athletes can and should
perform these exercises several times each day.
In the Theraband exercises, the athlete should begin with 3 sets of 5

kicks per position/jump. The number of kicks is increased
progressively to a maximum of 15 kicks per set, and a maximum of 4
to 6 sets. The athlete should be very careful to ensure that all kicks
are performed with correct upper body and pelvis posture. The athlete
should emphasize this posture over and above his/her ability to kick
high. Most athletes are unaccustomed to this type of load/resistance
in their extreme positions. The exercises are surprisingly stressful for
the uninitiated, therefore one should use caution and progress slowly.
Previous research demonstrated marked improvement using this
exercise method daily, once per day.
Reference List
1. Sands, W. A., & McNeal, J. R. (2000). Enhancing flexibility in gymnastics.

Technique, 20(May), 6-9.

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Wm A. Sands, Ph.D.

Head – Sport Biomechanics and Engineering

S position of 180 degrees or more, is a highly prized skill. Below

Below, in Figures 1, 2, and 3, I would like to propose two stretching

In the Theraband exercises, the athlete should begin with 3 sets of 5

1. Sands, W. A., & McNeal, J. R. (2000). Enhancing flexibility in gymnastics.

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