How to get your (Banana) Splits!

There are 3 splits that we do:  Right, left,and center.  You’ve probably done all 3of these in any given cheer or cheer dance class you’ve taken.  But what if you don’t have yours yet?  To get your splits you will need lots of stretching and patience.

Be sure to properly warm up and stretch before attempting to get into your splits.  Even if your split is close to the floor, it’s always best to get the muscles prepared to be worked and stretched farther than their norm.  Think about all of the deep stretches we do in class with you! Once you have properly stretched, particularly your hamstrings, quads, hips, and groin, you can go into your splits.

YOU MUST HOLD YOUR SPLITS FOR AT LEAST 1 MINUTE FOR YOUR MUSCLES TO BE ABLE TO STRETCH FURTHER!  The longer you hold a position the more you are able to relax the muscles and let them become longer.  Try holding your splits during commercial breaks of your favorite show!  3 commercial breaks would let you stretch all 3 splits:  Right, left, and center.

Remember in your splits to:

1.      Point your toes

2.      Straighten your legs (no bent knees)

3.      Square your hips to the front

4.     Be directly over your hips

I already have my splits…now what?

If you already have a full split, congratulations -- but there’s more work to bedone!  While in the right or left split try stretching down and back.  See how far you can go.  You can even try to touch your back foot to your head!  You can also begin working on your over splits, or hyperextended splits.  To work on your over splits place your front leg on a stair, stack of books, couch, step stool, or anything that is higher than the floor and solid.  Start small and work your way up to higher objects. Soon you’ll look like the girl below!

If you have all 3 splits we call it a banana split! Here at Varsity we go bananas for banana splits!  If you work hard (and are patient because this won’t happen overnight) you might be able to get a banana split treat foryour accomplishment!

Author, Gina Consumano, a DC-based dancer, choreographer, and teacher. She has earned her dance degree from the University of Virginia, where she was also a 4 year member of the dance team. As a dancer with DC-based Capitol Movement, Gina has performed on international dance tours partnered with Armed Forces Entertainment performing for military members and family throughout Europe, Asia, Africa, and the Caribbean. Gina has many years of dance team experience, including 4 years on her college dance team and being a Head Instructor for UDA. She has also recently founded Vivace Dance for dance education, choreography, and performance in the DC area.

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