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Flexi-tize and strengthen those legs!
13 Comments · Posted by Drill Obsession in Flexibility, Kicks, Uncategorized
Since my post about stretching splits in three weeks has been so popular, I’m writing a follow-up.
Thanks to everyone who read the article and started getting those splits down! I’m very happy for all of you, and glad that you already have the splits. Thank you for everyone who commented, also. See, three weeks wasn’t so long after all!
If you don’t have the splits already, you should read the article posted above and work on them! Trust me, three weeks will zip by.
This article is mainly about how you can further improve your leg flexiblity–get those kicks high, split when you’re in the air, hold your leg to your nose, whatever it is, you can do it!
Flexibility is just step one to getting high kicks. Leg strength comes next. So many people have perfect splits, but low kicks. It doesn’t make sense, but when you think about it, you’re using different muscles and need strength.
For kick flexibility, stretch your splits vertically on a wall (doorways make it easiest for balance). This is your kick position, so it will help most.
For kick strength, keep kicking! Don’t kill yourself, but practice some good kicks everyday. I’d recommend three sets a day of two eight-counts of high kicks (bounce, kick, bounce, etc.), meaning eight kicks each set (don’t worry too much about staying in line, but do keep it in mind–at this moment, just worry about getting your kicks up). Running also strengthens those leg muscles, so a short jog a day will really help. Encourage your team to jog daily (for at least ten minutes) to warm up. Of course, jogging right after school doesn’t seem too enticing, but after a few minutes, it feels really nice. Building muslces in your thigh help keep your kicks high. Combining all your leg muscles help keep your legs straight.
Remember, remember, remember: do not hunch into your kicks. Sometimes when you bring your body into your kick it feels like it’s higher because your face is closer to your knee, but it gives you bad posture and does not elevate your kicks.
I’ve heard that stretching in the pool or in a warm bath might help, but I’ve never tried this myself. If you’re interested, you could try it out (tell me how it goes!).
This is just a general article about leg strength. If you are truly interested, I will be posting a follow-up to this one including a specific schedule/strengthening routine that you can use to help you out.
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Tessa · September 15, 2007 at 10:55 pm
Thanks this will help I’m one of those ppl who has their splits but not high kicks. I’ve been working on the 3 week splits for my left and middle split so far so good thanks! Tessa
Loz · October 20, 2007 at 4:37 pm
I can do high kicks but not the splits its dead weird ?
Beth · October 31, 2007 at 8:40 am
i cant do them =[
Krystal · January 16, 2008 at 12:49 pm
hey i an really bummed because i can’t do the splits and it’s really making me mad cause all the other girls on the squad can i am almost there on my right leg but my middle splits and left splits aren’t even close. do you have anything to help me and i can do high kicks but i can’t do the splits. HELP!!!
elyse · February 22, 2008 at 1:27 am
hi. im trying your 3 week splits thing. i really hope it works! LOL.
but i dont what to do when you say: stretch for 15 minutes. what do you do in the 15 minutes??
do you just stay in the splits as far as you can go for 15 minutes? or do you only stay there for one minute and before hand do all the stretches you recommended underneath the article (the v stretch, 4 stretch, standing v stretch, etc.)??
please help me!
i just started doing it this afternoon and i really need to know what to do!!!
thankz heaps!
ps; my best friend used your article and now she can do the splits! keep up you rgreat work!
Anonymous · May 29, 2008 at 9:05 pm
Hey i tried ur 3 weak of streches thing, and i can do du splits. Yea! Thx a l0t ! Ha and i WUZ 0ne 0f th0se pple dat th0t dat i c0uld never get du splits but n0w ya c it,in 3 weaks of streatching i g0t it,thx!!
Stretch your splits in 3 weeks - Flexibility to the Max! - Drill Obsession.com | helping drill and dance teams perform at their best · July 17, 2008 at 8:39 am
[...] Flexi-tize and Strengthen Those Legs! [...]
Anonymous · August 6, 2008 at 2:08 am
Hi…. Can u let me know what kind of stretching exercises I can do to be able to do the splits in 3 weeks? Also for how long?
Madison · May 2, 2009 at 1:12 am
I’ve been a dancer for 10 years (ballet, jazz, lyrical, tap, & pointe), and can’t do the splits to save my life.
I just stretched for 5 minutes, sat in the “splits”, measured, and I’m 8 minutes off the ground from the splits. It’s May right now, and this is the busiest time of year for me. I have 10 days this month that I don’t have something planned. =P
Anyway, I’m starting your 3 week splits tonight. I’ll probably extend it to 4 weeks though, because I can’t guarantee I can stretch EVERYDAY. But I’ll try! I’ve got goals for this summer.
1) Splits.
2) Lose some weight.
3) Get a tan from the SUN!
4) Eat healthier.
I’m looking for motivation and plans on the internet for each goal. The splits goal I’m getting from this site!!!
=)
I can’t wait!! Thank you!!!
Leenz · June 16, 2009 at 7:30 pm
I used to be really flexible, then I quit dance for about a year then lost it all…
I’ve been trying to stretch for an hour everyday at lease. I’m close on the left…the right and middle are like…non-existant. But I’m definitely gunna try everything that’s been suggested.
Thanks, all of this gave me some motivation
Maria · September 16, 2009 at 4:53 am
hey you said in the article you wouldnt mind making a schedulae for stretching and strengthening, well i am a dancer and i am already like normally flexibly like i can do right, left leg split but not my middle one as good so i was wondering if you could send me a schedule of some stretch and strengthen fo r me to like get my legs really flexi like all those rhythmic gymnasts so yer here is my email i would greatly appreciate it
Maria
email me at : m.higgins@live.com.au
thanks
Sarah · February 4, 2010 at 10:07 pm
do u hav any tips to get scorpions? I am a flyer and I need to have my right scorpion for the tryouts in a couple of months….help wud be appreciated
ty…btw iam trying your 3 week splits thing…and i already see a difference after 3 days 
ty so mucho
lea cornelius · March 9, 2010 at 5:53 pm
your 3 week split thing really work i just wanted you 2 put a list of exercises for leg strenghting because i need to get my cheer jumps really high for my next competition at cheersport.