Here is the link to my latest podcast and article… From 6 Inches to Split, 10 Minutes https://karengoeller.wordpress.com/2020/09/28/from-6-to-split-10-minutes/
Gymnasts must be able to do complete splits, 180 degrees. That’s a straight line from ankle to ankle. This is a split leap. It is better than the required 180 degrees a gymnast needs.
A gymnast came to me for help with flexibility and other injuries. I asked her “stretch” on her own before we started. She spent about ten minutes stretching. I then asked her to show me her split on her less flexible side. She was about six inches from the floor. Her hamstrings had decent flexibility, but her hip flexors were very tight. To me it was obvious because her front leg was nearly all the way down, but the gap was between her upper thigh on her back leg and the floor. She was tilted forward.
We then spent ten to fifteen minutes doing many variations of a hip flexor stretch seen here. I had her do the stretch with varying foot positions, leaning forward as seen here and upright. She said her coaches never allow them to do the stretch with their back leg up, but she said she always felt it more this way. Click the link, https://karengoeller.wordpress.com/2020/09/28/from-6-to-split-10-minutes/ to hear podcast and read the full article.