Need help with splits and leaps and just being more flexible in general?l?

Question:thanks :) ( why are boys so freakin dumb sometimes?)

Best Answer - Chosen by Asker: thanks :) ( why are boys so freakin dumb sometimes?)

well this is what i did to make me flexible .This stretching routine, if done every week faithfully, will give you the flexibility you need to perform some of dances hardest movements. This shouldn’t take longer than 15 minutes a night. Before starting jog on the spot for 5 minutes to get the blood flowing.

Monday:
Do your right and left leg splits for 5 minutes each

* make sure you are sitting centered in your splits and your knees are straight.
* you might want to start with 1-2 minutes and slowly work your way up.

Tuesday:
Sit in straddle for 5-10 minutes. You can do this while reading, homework or while watching television. Make sure you push a little farther into it every minute or so stretch chest to floor. KEEP TOES/KNEES FACING THE CEILING!!!!

Wednesday:
Do your straddle stretch for 5min with your stomach to the floor and your knees as close to the floor as possible . When your head is down concentrate on reaching your hands out as far as you can and then go a little farther.

Also sit with your legs out in front of you and your knees and feet together. Relax over for 2 min with your toes pointed and 2 min with your feet flexed and your heels off the floor.

Thursday:
Do your wall splits for 10 min

* make sure your behind is against the wall
* your knees should be straight and toes facing your head.

Friday:
TAKE A DAY OFF YOU DESERVE IT . MAKE SURE YOU SAY SOMETHING NICE ABOUT YOUR SELF TODAY!!

Saturday:
Do your right and left leg splits again they are very important concentration is vital when doing them . Soon you will notice your kicks getting higher and your jumps bigger.

Sunday:
Find a counter top or railing in your home and make up your own bar routine including, plies, leg stretches, side stretches, and back stretches.

*If you plan on becoming flexible it is not enough to just do a day when ever you feel like it. If you follow the days and do them week after week you will slowly notice your self becoming more and more flexible every day.!! Hope this helps!

Q 1: Keep stretching. u'll get farther evry day.
Q2: Does ANYONE know??

stretch everyday for about 5 min in the first three then increse to 7 min then 10 min and so on

wall stretch for center splits, i have my center but not side splits

also for center split go in second on floor and move foward and sit in the center splits everyday(same stretch as above) i am able to do to the center splits because i practiced them three times a week or more, just keep doing them and you'll get bettter go to discount dance supply for strteching bands and things, just type in flexibility and things will pop up

more like why are boys so freakin dumb? (cross out sometimes...)
do some stretches everyday and practice leaps a lot...

Try having a light cardio for 4-5 minutes. Then go into light, easy stretches such as touching your toes (or going as close as you can) ten times while breathing deeply. Then separate your legs a little take a deep breath, touch the floor (or as close as you can get without ANY pain), then exhale. Repeat five times. Then sit on the floor with legs together and touch your toes once more doing the breathing technique aforementioned. Repeat five times. Then separate your legs and reach for you left leg, the the the floor in front of you then your other leg.

After warming up your legs, begin kneeling lunges. Go as far as you can, stop, take a deep breath and then slow flex and unflex the muscle. Then do a reverse lunge (as performed in video I'll link you to). Then repeat your kneeling lunges. This should last around five minutes. Then put your back foot against a couch or chair (know as Lunge with back leg against a wall/box on the site I'm going to link you to). Repeat three times resting between each one. Now go into your split as far as you can without pain (you should just feel tension and/or slight pain or slight uncomfort). Then pull up, relax for thirty seconds, stand up and shake your legs, and then repeat your lunges for around a minute, do your split and hold for thirty seconds once more. Then repeat everything with your other leg.

For side splits. You should do frog stretches butterflies, and then v-sit stretches mentioned in the warm-up. Then do side ways lunges and then push up, with hips square and knees pointed to the ceiling, against a wall. Then hold for one minute. Repeat this three times. Then go into a straddle split as you would normally and hold for thirty seconds.

Cool down. Just use the stretches from your warm-up but backwards slowly, and carefully. This transitions your body from excercising mode and reduces chance of injury.

Helpful Links:

http://www.body-fizzeek.co.uk/splits.htm

http://youtube.com/watch?v=pVq9nL_tLbo

http://youtube.com/watch?v=mrqy_un2xqs

P.S.: You may feel numbness during stretching which is GOOD it means your doing the exercises properly. Also, the next morning you may have slight soreness. This is because your body isn't used to stretch but eventually it will. If this happens don't stretch to intensely. But do stretch. Just do your warm-up and cool-down (the first paragraph is warm up, second is front splits, third is side splits, and fourth is cool down). If you continue to feel discomfort after exercising it means your doing it wrong, too fast/to hard for your body, or your warm-up/cool-down isn't long enough. Just relax for a day, and then start anew with a longer warm-up, less intense stretching, and a longer cool down. Also, be very careful when training your straddle splits. They use a lot of muscles and you can easily damage yourself. Do your side splits stretches first and then begin slow, easy straddle stretches.