Cheerleading Splits Stretches

Doing cheerleading splits, stretches and similar feats of flexibility is no easy task! While some people are more naturally flexible, learning how to do the splits and doing them correctly without injury is an essential cheerleading skill.

One of the more popular questions about cheerleading try outs is whether or not it's absolutely necessary to do the splits. The answer is unequivocally, yes. Being able to do the splits and side splits (splits in a "toe touch" position) are considered basic cheerleading skills and need to be mastered well before the big try out day. This is important because even if you're one of those people who happens to be blessed with especially flexible legs, your legs must be conditioned to do the splits or you will risk injury!

When you're trying to learn how to do the splits, the best place to begin is where you already are. You will be more successful if you stretch your legs out first in positions that do not require the splits. Begin with a full stretching routine focusing especially on the pike position and the toe touch position.

Sit straight up on the floor with your feet straight out in front of you. Your legs should be together and with your back straight, work on bending over to touch your toes. Once you can touch your toes in this position, try touching your nose to your knees. If you cannot make your nose touch your knees, chances are you are not quite ready to do the splits yet. That's okay - keep practicing and your legs will lengthen and stretch in no time. Do this pike stretch twice a day, and make sure to do this position while your toes are pointed and flexed up.

This stretch is frequently called "side splits" or "front splits". The goal is for your legs to be out to the side as wide as possible. When you are fully flexible in this position, you'll be able to put your legs out to either side like you were doing a [Cheerleading Jumps|toe touch jump]], and then touch your nose to the floor in front of you. Like the cheerleading splits, stretches like this take time. Doing too much too soon will cause injury, so make sure you never stretch past the point of pain.

After properly stretching and gaining the flexibility needed to do some of the easier cheerleading stretches, you are ready to do the splits. Start in a lunge position and slowly move closer to the ground. Most people find it easier to slide from their back leg, sliding their front leg forward. Ideally, you will have fully mastered the splits when you can get all the way to the ground and your nose can touch the knee of your front leg.

It's important to practice the splits daily once you have fully mastered the position. Not only does this help prevent injuries by keeping your muscles flexible, it also helps lengthen your muscles so that you are able to maintain that level of flexibility.

Before trying to do the splits, make sure you can fully stretch with your nose to your knee and/or ground in both the pike and toe touch or "side splits" positions. Once you've mastered these stretches, stretch a little bit each day and in no time you'll be ready for try outs with picture perfect splits!

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