Cheerleading moves and stunts require a wide range of motion and excellent flexibility. A split is a common cheerleading move that requires you to sit with your legs stretched out flat on the floor. There are two basics types of split: the middle split and the front leg split. Once a cheerleader learns how to perform each type of split, she can build on that knowledge to work splits into other moves and stunts, such as a toe touch jump. While many cheerleading stunts are beyond the range of the average person, with practice, anyone can learn to complete a front leg or middle split.
Middle Split
Step 1
Warm up with light stretching. Stretching helps relax tight muscles and gives you a greater range of motion. It also helps prevent injury.
Step 2
Stand with your feet a shoulder's length apart. Bend over and place both hands flat on the floor. Slowly slide your legs away from you in opposite directions. Lower yourself as close to the floor as you can get.
Step 3
Hold the position for as long as you can.
Step 4
Practice a minimum of three to four times each week. As your body grows more accustomed to stretching, your flexibility will increase -- allowing you to lower yourself closer and closer to the floor until you finally complete a middle split.
Front Leg Split
Step 1
Warm up with light stretching.
Step 2
Place one knee on the floor. Stretch your opposite leg straight out in front of you. Do not bend your knees.
Step 3
Place both hands flat on the floor on either side of your body. Push the leg that is bent at the knee behind you. Support yourself with your hands.
Step 4
Lower yourself as close to the ground as possible without bending your knees. Hold the position for as long as you can. Practice regularly until you successfully complete a front leg split.
Tips and Warnings
- Without regular practice, your flexibility will gradually decrease. Once you can successfully complete a split, sitting in the position for several minutes each day helps you maintain your flexibility.
- Never bounce your body in an effort to get closer to the floor when practicing a split lest you inadvertently injure your muscles. Do not allow well-meaning friends or family members to help you learn how to do a split by pushing your body closer to the ground while stretching. This can result in serious injury.
References
- Gymnastics Revolution: The Splits: Brian Bakalar
- Keri Carver; Bonaire Gymnastics Center; Bonaire, Georgia
- Cosmo Learning: How to Do Splits for Cheerleading; Lucy Spain
- University of Oklahoma Health Science Center: Exercise to Increase Flexibility; Dave Thompson; October, 2003
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