A split commonly referred to as splits or the splits is a physical position in which the legs are in line with each other and extended in opposite directions. Splits are commonly performed in various athletic activities, including dancefigure skatinggymnasticscontortionismsynchronized swimmingcheerleading and yoga as exercisewhere a front split is named Hanumanasana and a side split is named Samakonasana.
A person who has assumed a split position is said to be "in a split"  or "doing the splits". When executing a split, the lines defined by the inner thighs of the legs form an angle of approximately degrees. This large angle significantly stretches, and thus demonstrates excellent flexibility of, the hamstring and iliopsoas muscles. Consequently, splits are often used as a stretching exercise to warm up and enhance the flexibility of leg muscles. A standing split during a figure skating spin.
An acro dancer performing a straddle split leap. A common problem encountered during a side split is pain in the hip joints. Usually, the reason for this is that the split is being performed improperly the pelvis may need to be tilted forward.
Another common problem encountered during splits both front and side is pain in the knees. Many people lack the flexibility required to execute a split and thus regard splits to be uncomfortable or even painful. Because of this widespread view, splits appear in slapstick comedyschadenfreudeand other forms of entertainment.
From Wikipedia, the free encyclopedia. Redirected from Oversplits. For other uses, see Split disambiguation. Also in sing. Retrieved 24 August Archived from the original on 29 October Ashtavakrasana 8-angled Bakasana crane or Kakasana crow Bhujapidasana arm pressure Koundinyasana the sage Kaundinya Garbha Pindasana embryo in womb Kukkutasana cockerel Lolasana pendant Mayurasana peacock Tittibhasana firefly Tulasana raised lotus Vasishtasana side plank.
Anantasana Vishnu's couch Ashtanga Namaskara eight-limbed Bhairavasana formidable Bhekasana frog Chaturanga Dandasana low plank Dhanurasana bow Jathara Parivartanasana belly twist Makarasana crocodile Matsyasana fish Pavanamuktasana wind-relieving Shalabhasana locust Shavasana corpse Supta Padangushthasana reclining hand to toe Yoganidrasana yogic sleep.
Baddha Konasana cobbler Gomukhasana cow face Gorakshasana cowherd Padmasana lotus Muktasana liberated Siddhasana accomplished Simhasana lion Sukhasana easy Svastikasana auspicious Vajrasana thunderbolt. Akarna Dhanurasana shooting bow Balasana child Dandasana staff Dvi Pada Sirsasana both feet behind head Hanumanasana monkey Janushirshasana head to knee Krounchasana heron Kurmasana tortoise Lalitasana royal ease pose, in art Malasana garland Mandukasana frog Mulabandhasana root lock Navasana boat Paschimottanasana seated forward bend Samakonasana split Upavistha Konasana wide-angle seated forward bend Virasana hero.
Parighasana gate Parsvottanasana intense side stretch Prasarita Padottanasana wide stance forward bend Tadasana mountain Trikonasana triangle Utkatasana powerful Uttanasana standing forward bend Utthita Parsvakonasana sideways Virabhadrasana warrior. Ardha Chandrasana half moon Durvasasana the sage Durvasa Garudasana eagle Natarajasana lord of the dance Utthita Padangusthasana standing big toe hold Vrksasana tree. Iyengar Yoga Anusara Yoga. Yoga as exercise.
Competitive yoga International Day of Yoga. Asana Journal Yoga Journal. Yoga brick Yoga mat Yoga pants Lululemon.During these challenging times, we guarantee we will work tirelessly to support you. We will continue to give you accurate and timely information throughout the crisis, and we will deliver on our mission — to help everyone in the world learn how to do anything — no matter what.
Thank you to our community and to all of our readers who are working to aid others in this time of crisis, and to all of those who are making personal sacrifices for the good of their communities. We will get through this together. Updated: March 31, References. Also known as a split jump, this impressive move is doable if you take the right steps, but take care to prepare properly.
The grand jete is an advanced ballet move where you leap into the air and perform a split. To do the move, start with your right foot flat and your left leg extended in front with your pointed toe touching the floor. Step forward with your right leg and raise it while pointing your toe. Then, push off your left leg and jump as high as you can. Land on your right leg and bend your knee to absorb the impact.
Article Edit. Learn why people trust wikiHow. To create this article, 24 people, some anonymous, worked to edit and improve it over time. Together, they cited 11 references. This article has also been viewedtimes. Learn more Explore this Article Building and Maintaining Flexibility.
Building and Maintaining Strength. Learning the Jump.Vertical jumps are essential for many different types of sports and physical activities. In this test, you stand next to a wall and reach one hand as high up the wall as possible.
Then, you jump as high as possible. The specialist measures the difference between the two heights to determine your vertical jumping ability.
Different trainers prefer different types of approaches for vertical leaps. Some prefer you to begin from a squat. Others prefer you to begin with your legs straight and execute a dynamic squat or knee bend before the jump.
Others allow you to take several steps before the jump. Regardless of your approach to the jump, and whether you are allowed to swing your arms or not, the muscles that actually produce the jump remain the same. The hip extensors work in a vertical jump to extend the hip after the initial squat. These muscles include the gluteus maximus and the hamstrings.
Of these muscles, the gluteus maximus has the most impact on the jump. The hamstrings are two-joint muscles. In addition to extending the hip, they work to bend the knee.
Because knee flexion is not involved in a vertical jump -- in fact, the opposite movement, knee extension, is necessary -- the role of the hamstrings is likely less important. The knee extensors work to straighten the knee as you perform a vertical jump.
The primary muscle group responsible for knee extension is the quadriceps. Of these four muscles, the vastus medialis, lateralis and intermedius are the most important in the vertical jump. The fourth muscle, the rectus femoris, also attaches to the hip where it is responsible for hip flexion.
Because vertical jumping requires hip extension, and not hip flexion, the rectus femoris is likely less active. While the gluteus maximus and three of the quadriceps muscles produce most of the power for the vertical jump, the muscles in the calf help out just before your feet leave the ground.
The gastrocnemius and soleus plantarflex, or point, the ankle to provide additional power for the jump. Share on Facebook. Types of Vertical Jumps Different trainers prefer different types of approaches for vertical leaps. Hip Extensors The hip extensors work in a vertical jump to extend the hip after the initial squat. Knee Extensors The knee extensors work to straighten the knee as you perform a vertical jump.
Ankle Plantarflexors While the gluteus maximus and three of the quadriceps muscles produce most of the power for the vertical jump, the muscles in the calf help out just before your feet leave the ground. Photo Credits.
About the Author.The magical world of the ballet has enthralled audiences for hundreds of years. From the intricate steps of the ballerinas to the most majestic leaps of the male dancers, ballet requires great strength and stamina. Most of the famous positions, jumps and leaps have particular names and some are performed in specific ballets. The names of leaps and dances are French, dating from the time of the 17th century French court.
The cabriole is a complicated big jump in which the dancer kicks one leg quickly to the side, in front or to the back. The dancer then leaps from the ground, bringing his other leg up to meet the first one in mid-air.
The Illustrated Book of Ballet Stories explains that Albrecht, the male character from the ballet Giselle, performs this impressive leap a few times in succession. The leap finishes with the feet apart. As with all ballet leaps, the dancer appears weightless in the air and often seems suspended for a moment before landing. The entrechat is a leap which begins and ends in the fifth ballet position with the feet together. During the entrechat jump the dancer criss-crosses his feet several times in the air, in an interweaving movement.
According to the American Ballet Theater, this jump is counted in movements from two to In this jump, the dancer throws one leg up from the body while leaping from one foot on to the other.
The female lead in Giselle performs this type of jump a few times as she leaps horizontally through the air. Literally meaning step of the cat, the pas de chat is a smaller leap where the dancer jumps very lightly and quickly sideways from one foot to the other, with knees bent and hips turned out. The most famous example of this is portrayed in the dance of the four cygnets from Swan Lake, where they perform 16 of the steps with interlaced arms. This can be a single, double or triple turn requiring great control.
By: Rosemary Gemmell Updated September 15, Share It. Photo Credits.Aggressively stretching young hips into this positions can permanently change their structure, so we need to be very, very careful in how this is achieved. When I have raised my concerns about over stretching in second in the past, many parents and teachers have resisted this, saying that their kids are fine.
I had been struggling to find a way to demonstrate the very real risks of this kind of training, as the results are often not visible for several years after the fact. Then one day, one student came for an appointment, who's history and x-rays demonstrate my point exactly. In fact, much of the work I do with the high level, elite students is focused exactly on this. However we focus on achieving this through educated and intelligent, up to date, smart ways, to avoid any potential issues, and the students are educated to manage their own bodies.
This means that they will be able to continue dancing well into adulthood, and be able to live a normal, pain free life when they do decide to stop performing. The students themselves often find it difficult to see the long term consequences of their actions, and for them, achieving a certain position is often their end goal. It is our responsibility to learn the safest possible ways to help them to achieve their goals, as well as educating them on the appropriateness of their goals to their chosen career.
Her teacher told her it was normal to have hip pain.! This is a sample text. You can click on it to edit it inline or open the element options to access additional options for this element.
She was still complaining of hip pain at 13, so more X rays were ordered. It is easy to see the damage in the hip socket in the following images. The black line indicates major issues with the surface of the hip socket and there is evidence of excessive movement across both of the growth plates of the femur.
The head of the femur is no longer nicely rounded and has been flattened due to excessive loading. At 14, the student was still complaining of sore hips, so another set of images were taken. She was also told by a friend to come and see us at Perfect Form Physio for treatment for her ongoing hip pain. In these images the pelvis has begun to fuse as it shouldhowever the head of the femur thigh bone is flattened and the shape of the socket is shallow.
There is also development of a "pincer type deformity" at the top of the hip socket that was not present in previous x-rays that will contribute to anterior hip impingement.
Bone develops in response to load, so it is probable that this developed in response to repeated compression after kicking her right leg up repeatedly This dancer will continue to struggle with pain in her hips due to anterior hip impingement and the bony changes in the hip socket.
She will most likely be requiring an early total hip replacement due to this. With very careful rehab we were able to drop her pain levels, but she will need to be extremely diligent in maintaining these in order to be able to continue to dance. Unfortunately, there are still many teachers still advocating this type of aggressive stretching in young students, who seem to have little awareness of the long term consequences it can have. There are actually six different ranges of turnout in the hip.
It is important that each one is looked at in isolation and the true restrictions to range identified. Once you know exactly what is blocking the range, then you can work on safe and targeted releases to open up your flexibility in that direction. Working out what is making that particular structure tight in the first place is even more important!
Simply pushing into over splits in second especially with a partner pushing on the sacrum is very dangerous. For more information about this, please read my " Is Over Stretching Bad? Connect with:. Oversplits in Second - What are the Risks? The first two images are when this student was 10 Years Old:. The same student at age What does the future hold?To save this word, you'll need to log in. Log In Definition of split jump : a jump executed as by a dancer with legs extended horizontally and separated by degrees Love words?
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Join Our Free Trial Now! Learn More about split jump Share split jump Post the Definition of split jump to Facebook Share the Definition of split jump on Twitter Dictionary Entries near split jump split hand split infinitive split joint split jump split key split kick split-knob insulator.
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Can you spell these 10 commonly misspelled words? Listen to the words and spell through all three levels. Login or Register. Save Word. Log In. Definition of split jump. Love words? Learn More about split jump. Dictionary Entries near split jump split hand split infinitive split joint split jump split key split kick split-knob insulator See More Nearby Entries. Statistics for split jump Look-up Popularity. Get Word of the Day daily email! Test Your Vocabulary. Need even more definitions?
The awkward case of 'his or her'. Take the quiz Spell It Can you spell these 10 commonly misspelled words? Take the quiz Bee Cubed Listen to the words and spell through all three levels. Play the game.A split leap is an important skill in gymnastics, and one that you should master. A split leap is usually part of the dance in both your floor and beam routines. In this article we share some drills and exercises you can do to help you learn a beautiful, perfect split leap. So needless to say, a split leap is a skill you should spend time learning how to do perfectly.
The first step to learning how to do a perfect split leap is to master a split jump. A split jump is what a split leap should look like in mid-air. A split jump is off two feet, while a split leap is off of one. One other tip for doing beautiful split leaps is to leap into the leap.
This means that if you are taking several steps into your split leap, the last step should be low and long, like a leap.
The low and long step you take before the leap is a punching step. This step helps you punch off the ground so you can leap higher. As we mentioned in our article about Flexibility in Gymnaststhere was a study done by Dr. The skill they used for measurement was split leaps.
Then the gymnasts began a training program where they used therabands to add resistance to the following moves. They added resistance because they are elite gymnasts, these exercises should be completely mastered without resistance before attempting to add it. They slowly increased the amount of repetitions and sets. At the end of the study all of the gymnasts had improved their split leaps along with their jumps and kicks.
Kicks and jumps are included in the drills you should master below. Legs : You need strong legs in order to do a beautiful split leap, because your leg muscles are what help you punch off the ground to get high in the air. Your legs and hip muscles are also what pull your legs up off the ground into the split position they should be in while in the air.
Squats : You need to have strong legs to push off the ground in order to do a perfect split leap. One exercise you can do to strengthen those muscles is squats.
To do a squat, stand with your feet hip to shoulder-width apart. You can either do squats with your feet pointing out with them slightly at a diagonal angle or your feet pointing forwards.Split Oversplit
The squats will work different muscles depending on which way your feet are pointing. Keeping your back straight and your core squeezed, lower yourself with your weight on your heels.
It can be easier with your arms extended out straight in front of you parallel to the ground. The goal will be for your thighs to become perpendicular to your calves, but only go as far as you can while controlling the movement. With the weight of your body in your heels, push against the floor and raise yourself back to a standing position in order to complete the repetition. Kettlebell Deadlifts : Kettlebell deadlifts are a hip-pulling exercise just like a split leap.
In order to do them, stand with your feet about shoulder-width apart. Place a kettlebell between your legs, in line with your ankles.