Need Help with side splits

[zei]

Ive been doing Martial Arts for a year and 5 months now and i dont think i improved much with my splits... my round kicks are ok but i just cant do a full split to do a high side kick..

Im wondering since i saw the faqs here where is say "test your flexibility" or something like that..
here: http://www.trickstutorials.com/index.php?page=content/flx3

anywayz i tried doing the side split test and its not that i cant do it, its just that i can hold my body up right so it looks straight....i think i need to make a video to show you people..

but my question is, is split not for everyone?


anywayz any tips for improvements?:dead: ?

[Shadow_Warrior]

Just forget split tests, they are 99% bullshit. I think 99% of ppl can't do it the way they're "supposed" to. Ultimately only those who CAN split can do the split test in a way that it looks correct, yet when they started they couldn't.

The only thing that can prevent you from splitting is lack of motivation and some sort of doctor approved condition that prevents you from reaching them, like extremely weak knees and legs that break easily (I've seen that but I don't know the name to it), or something like bone anomalies.

So go for it. Also, if you really want to get them, I suggest you start stretching during your free time. Side splits require hardcore to the bone attitude, fronts are much easier. Also do some isometric stretches, but don't overdo 'em. That will only set you back.

For example, I pretty much got my fronts to the better side just by relaxed stretching of my hams and hip flexors. Then it was only a matter of doing isometrics once in a while and boom I got it.

[CanEHdian]

I dont know about front splits being easier then side splits, i think its whatever you train for youl find easier.

ive been training side splits for a while now and almost have them. at first i couldnt do the side split test very well and now i still cant make it look perfect but its better. basically if theres nothing major wrong with your legs/hips you should be able to do them as long as you stick to it.

Just do a bunch of different stretches once a day or more, if you want. if you do it less then that your progress will be very slow.

[Shadow_Warrior]

Cool. Can you tell me how long it took you to get the side splits after you started to stretch every day (more or less)? Also do you mean toes upward or forward (direction of your nose) kind of sidesplit?

I'd very much like to get sideways but I sort of lost my motivation somewhere along the way. Now with the summer coming I'd really like to try once more.

[short gorilla]

Side splits won't really help with your high side kicks if you don't throw in dynamic stretching. Without it you might overestimate your range of motion and pull something.

If your having trouble holding your body up straight use a folding chair or something to support you until you have the core strength necessary for good form.

[Tran]

Of course any one could do the splits....you just gotta work for it for two months

[Rahf]

And not neglect overall flexibility as well. Remember to not get snowed in on only splits.

[J.B. II]

Of course any one could do the splits....you just gotta work for it for two months
too much!!! i want it NOW!!!!!!

[Tran]

Well I guess the God of Branling from gayparanda will have to wait for it then

[J.B. II]

ho ho ho!

[Wesker]

You can get good progress in the splits if you do isometrics 2-3 times a week. The success of reaching splits is largely dependent on your leg strength. the stronger your legs are the faster and easier it will be reaching splits using isometrics.

[Papa Lazarou]

You'll know if you have the potential for the side split. Since the barrier to you doing one will be either flexibility or bone structure, it should be pretty obvious. Most people (90% or more I reckon) have the potential to side split. You're a freak if your bones stop you doing the splits, not if they let you.

For your kicks though, passive flexibility will help, but you should do dynamic stretches too. Think of it like this: your passive range of motion determines your potential for your active range of motion - the more passive range you have, the easier it will be to gain active range. There are exceptions to this, but basically it's a good guide. So if you want awesome kicks, get the splits, but make sure you do dynamic stretches.

[stony_wayz]

Does anyone know of some isometric excercises to strengthen Your hips

[Papa Lazarou]

Which muscles? If you know stretches for the muscles in question, then its pretty easy to make up isometric stretches for them - just reach your maximum range, back off a bit, tense the stretched muscles for a few seconds, then relax and move into a greater range immediately.

[wynnema]

You'll know if you have the potential for the side split. Since the barrier to you doing one will be either flexibility or bone structure, it should be pretty obvious. Most people (90% or more I reckon) have the potential to side split. You're a freak if your bones stop you doing the splits, not if they let you.

For your kicks though, passive flexibility will help, but you should do dynamic stretches too. Think of it like this: your passive range of motion determines your potential for your active range of motion - the more passive range you have, the easier it will be to gain active range. There are exceptions to this, but basically it's a good guide. So if you want awesome kicks, get the splits, but make sure you do dynamic stretches.

this is very good advice. Dynamic stretching is imprortant for kicking but as Papa said you need the static ROM as well. Although having the splits is not necessary, it will certainly help to learn kicks more quickly.

[wynnema]

Does anyone know of some isometric excercises to strengthen Your hips

for what purpose?

[stony_wayz]

My fucking Hips pop every time i do a Cresent kick now whether its inside or outside

[Papa Lazarou]

stony wayz: Look at the thread called "joint problem?". There's stuff about popping hips in there.

Make sure you’re certain of how to treat the popping before you start strength training though. If the pop is from fatigue-induced tightness of a muscle, isometrics might make it worse not better.

[Ashtar]

I agree that the tests are total bullocks. While they'd work in theory, you naturally tilt your hips for doing the side splits test even if you think you aren't. The same applies to raising the leg to the front and back for front splits test. Not to mention people can usually flex their hips a lot more than they can extend them.

[Graber]

Man since i can do front split (with right leg), i think i can do it with left leg too but not that good as right leg that means i would be able to do side splits if i train? The think is that i know stretches for front split, i usualy hold a stretch for knees 5 min. But i dont know stretches for side splits. I have dld Tom Kurz secrets for stretch but i dont know is that good. Can u tell me some stretches that would help for side splits, maybe give me some photos with it couse i looked over jujimufu's stretches here on trick tutorials and still i dont know for sure. The aducutor flys will help? or to do side split how much u can and then mantain that postion for some mins? or something like relaxed stretch i think when u spread your leg on a wall or soemthing into a v poztion and mantain it for some mins. Pls tell me for side splits i want that to.

[wynnema]

Man since i can do front split (with right leg), i think i can do it with left leg too but not that good as right leg that means i would be able to do side splits if i train? The think is that i know stretches for front split, i usualy hold a stretch for knees 5 min. But i dont know stretches for side splits. I have dld Tom Kurz secrets for stretch but i dont know is that good. Can u tell me some stretches that would help for side splits, maybe give me some photos with it couse i looked over jujimufu's stretches here on trick tutorials and still i dont know for sure. The aducutor flys will help? or to do side split how much u can and then mantain that postion for some mins? or something like relaxed stretch i think when u spread your leg on a wall or soemthing into a v poztion and mantain it for some mins. Pls tell me for side splits i want that to.

you have all the info you need if you have secrets of stretching. The fact you need to ask all those questions says to me that you are too lazy to watch it properly. watch it again and pay attention this time

[Graber]

That was not the unswer what i was loooooking for!!!!!! The Tom Kurz SoS starts with some work out with weights and then it says something about using some device, I dont know for sure what stretch are good for side splits. Man since i can do front splits i guess the side splits are harder.

[Papa Lazarou]

Stretches for adductors are what you're looking for. Juji probably has more stretches than you'd ever want, and certainly has all the stretches you need for the side split - look under adductors.

When stretching take your time to gradually reach your maximum painless range of motion, and then hold this range for 30 seconds or so (up to a few minutes). Passive stretching (or any stretching for that matter) should never be painful. You should feel a pleasant stretch as you gradually reach the maximum painless amplitude. Stretch like this once or twice a day, everyday and you'll get the splits in a matter of months.

Other methods of stretching (PNF, isometric etc.) could get you the splits faster if used correctly, but you'd want to know what you were doing. Since it seems like you don't know, or want to know in depth about stretching methods, stick to the basics (i.e. relaxed or static passive stretches).

Is that the answer you were looking for?

[Ashtar]

Kurz operates under the theory that if you strengthen the muscles, they will be more willing to relax because even in a stretched position they can more easily bear weight and get out of the stretched position if you desire to do so.

Others have a similar thing except it involves not the ability to relax due to strength, but using those same exercises to exhaust the muscle so that they have to relax and lengthen with the force or otherwise they'll tear. The stretching is done right after it.

Others like Pavel use neurological tricks and engage the OPPOSITE muscle (PNF) so that the one being stretched has to relax due to reciprocal inhibition to make force production more efficient.

Then you have some yogis who are all 'don't lift weight it tenses the muscles and shortens them and damages your flexibility'. And then bodybuilders and sprinting coaches who are all 'don't stretch is lengthens your muscles and weakens them and removes your force production stretch reflex'.

It's really very confusing.

[wynnema]

Kurz operates under the theory that if you strengthen the muscles, they will be more willing to relax because even in a stretched position they can more easily bear weight and get out of the stretched position if you desire to do so.

Others have a similar thing except it involves not the ability to relax due to strength, but using those same exercises to exhaust the muscle so that they have to relax and lengthen with the force or otherwise they'll tear. The stretching is done right after it.

Others like Pavel use neurological tricks and engage the OPPOSITE muscle (PNF) so that the one being stretched has to relax due to reciprocal inhibition to make force production more efficient.

Then you have some yogis who are all 'don't lift weight it tenses the muscles and shortens them and damages your flexibility'. And then bodybuilders and sprinting coaches who are all 'don't stretch is lengthens your muscles and weakens them and removes your force production stretch reflex'.

It's really very confusing.

kurz and pavel basically say the same thing. You are half right about Kurz, but the reason you strengthen the muscles is so during the isometric stretches you can tense harder which results in a deeper relaxation and hence a deeper stretch. its similar to PNF. Weights only make you tighter if you dont train in a full range of motion.

This is all explained in Secrets of Stretching in detail and far more comprehensively than anyone on this forum could achieve. It also covers dynamic and relaxed/passive stretches but Graber is clearly an idiot and doesnt seem to want to actually watch the video/dvd properly - instead asking stupid questions on this forum.

[Wesker]

Secrets of stretching contains all the knowledge a novice should need in order to attain splits and great flexibility. Go buy it

[Ashtar]

Ah yeah, that thing about the isometrics makes sense. The only thing is, becoming stronger with weights, does it necessarily mean your isometrics will get stronger too? I can't see it making you weaker, but isometrics is still pretty intuitive so it's hard to tell if you're doing it progressively harder. Then again, stretching is intuitive too so maybe that's the idea.

Still, I want one of those isometric measuring machines like what Pete Sisco markets. But I can't see how it would work for stretching, it looks like it's just for bench/militarypress/leg press/pulldown

[Martialartsguyfl]

ok i used to be stiff as hell. I managed to get a basic split after i started doing hip exercises (fast leg raises all direction) and stretching my calves. the next step was shoulder flexibility i noticed i was really stiff in my shoulders, so i took a towel and did shoulder circles with them and shortened the slack with the towel each time. the final step is where i am now, i pratice slow kicks, fast leg raises / slow leg raises, towel drills/back bridges, and splits of course.

i noticed pretty big gains in flexibility recently because ive been stretching 2-3x a day making sure i do slow kicks and leg raises at least once a day, and hitting the split in every session i do, they last for about 15 minutes a session.

[Graber]

Well i thought Tom Kurz secret of Stretching will solve some problems, but is old movie and it looks shity to me. I also think if u dont have those weights and devices showed there is bla bla bla.
Man when i asked about my sport techer he said something like if u dint train in the pst and if u have 18 years like me or 20 u are done u will have noc ahnse to do Side Splits. I started stretch at 18 and i can make a 'Slide' Front SPlit soemthing like u run and then u slide into Front SPlit. I stared some streching for side split some exercies i hold for 5 min or 7 min every one but still nothing big in results.
I strech i think 1 hour for front split or more( couse 4 strech for legs i hold then 5 min and try bring other strech 5 min to.
So if u are 18 or more and u dint train before u can still do side splits? Couse Front Splits i see u can do them...

[Papa Lazarou]

I think your sport teacher is wrong simply because Tom Kurz, who's vastly more qualified, says the opposite - that you can increase flexibility to a high standard at virtually any age. If it's worth anything, I'm 17 years old and cannot yet do the side splits BUT I have made significant progress and will reach them within a few weeks.

Have you read Juji's flexibility section? Or my post for that matter?
I talked about how long to hold passive stretches (my source is Stretching Scientifically).

Basically all your questions have been answered at various points throughout the thread.

Do passive stretches for adductors (side split muscles) gradually for two or three minutes. Do this a few times a day and you'll eventually get the splits.

[Phil D]

Well i thought Tom Kurz secret of Stretching will solve some problems, but is old movie and it looks shity to me. I also think if u dont have those weights and devices showed there is bla bla bla.
Man when i asked about my sport techer he said something like if u dint train in the pst and if u have 18 years like me or 20 u are done u will have noc ahnse to do Side Splits. I started stretch at 18 and i can make a 'Slide' Front SPlit soemthing like u run and then u slide into Front SPlit. I stared some streching for side split some exercies i hold for 5 min or 7 min every one but still nothing big in results.
I strech i think 1 hour for front split or more( couse 4 strech for legs i hold then 5 min and try bring other strech 5 min to.
So if u are 18 or more and u dint train before u can still do side splits? Couse Front Splits i see u can do them...

your sports teacher couldnt be more wrong, next time you see him spit in his face for me

[Rahf]

your sports teacher couldnt be more wrong, next time you see him spit in his face for me

It's the truth I tell ya!

Punch your PE coach please!

[Graber]

Man i have another problem with the side split train. U see i am streching for the front split 1 hour a day, with pause maybe 1.30 hours.I hold stretches 5 min then pause 1-2 min. I start streching at 9 pm (night) or more and sometimes when i fiinish what i have in mind for front split is 11 or 12 pm and i am alredy tired and i am not in the mud for side split train ....

[Dobi]

sounds to me, like you re doing to much front split stretching.

[Rahf]

In the honor of Dobis avatar signature I will say that you need IDKFA on your overall flexibility training.

[Papa Lazarou]

Graber!! For the love of god could you read the posts?!*

I twice told you a good frequency of stretching - two or three stretches a day for two/three minutes a stretch. They should be gradual (i.e. painless).

In one of my daily sessions for my whole body I stretch for about an hour and a half, and that is bordering on over stretching for me.


*not a rhetorical question!