Splits training
Splits training is a stretching class with one clear goal: the splits, sitting on the floor with the legs in one straight line. There are two main kinds — the front splits, one leg forward and one back, and the side splits (also called middle splits), with the legs wide to the sides. Most classes work on both, step by step, over weeks and months.
What it is for
Section titled “What it is for”- Flexibility in the backs of the legs, the front of the hips, the inner thighs and the hip joints.
- Strength at the end of the range, so that you control the position rather than just drop into it.
- A skill needed in dance, gymnastics, aerial sports and martial arts kicks.
- A clear, measurable goal: you see your progress as the gap between you and the floor gets smaller.
Equipment
Section titled “Equipment”- Stretchy clothes that let the legs move fully.
- Socks for exercises in which the feet slide along the floor, and bare feet for exercises that need grip.
- Yoga blocks to rest your hands and hips on as you lower down. The studio usually provides them, along with mats and bands.
- A warm top for the start, and water.
How a class goes
Section titled “How a class goes”- Usually about an hour.
- A thorough warm-up of the joints, light cardio and leg swings — the splits are never practised cold.
- Preparation for each group of muscles: lunges for the front of the hips, forward bends for the backs of the legs, wide-leg positions for the inner thighs.
- Active work: lifting and holding the legs with your own strength, contract-and-relax stretches, and slow slides towards the splits with blocks under the hands and hips.
- A short hold in the deepest comfortable position, then a slow, careful way out.
- In a first class nobody expects you to reach the floor. The trainer shows you how far to go and which supports to use.
Who it suits best
Section titled “Who it suits best”- People with a clear goal and the patience for regular practice — progress depends on your body and on training often, not on one class.
- Dancers, gymnasts, martial artists, and students of Pole dance or Aerial silks.
- Adults of any age who want to be more flexible; beginners start from wherever they are.
- People who already take Stretching and want a focused goal.
- It suits less anybody who wants quick results. The shape of the hip joints differs from person to person, so a full side split may not be possible for everybody. With a hamstring, groin, knee or hip injury, very flexible joints, or in pregnancy, ask your doctor first and tell the trainer. Never bounce, and never let anybody push you down into the splits.