How to Improve Your Over Splits Safely

Step-by-Step Guide

1. 1

   Step 1: Get a spot.

   Get your gymnastics or cheerleading coach, or someone with perfect over splits to spot you.
   
   They can help you to learn the over splits in a safer way.
2. 2

   Step 2: Have your spot help you to get your head to touch your knees in splits.

   However, don't go too far. , Ask your spot to put the block under your heel, as you perform the splits. , Ask your spot to put the block under your heel, as you perform the splits. , Ask your spot to lift your leg, onto the panel mat when your doing the splits. , Ask your spot to lift your leg, onto the stack of mats, when your doing the splits. ,, Place your leg on the chair, and slide into the splits.
   
   Still have a spot watching. , Now that you are advanced at this, get a spot, and make sure your legs, and knees are balanced and in a line.
   
   Lift your back leg and touch it to the back of your head. , It's step 9 into a leap, and it is a great skill.
3. 3

   Step 3: Get a thin block.

4. 4

   Step 4: Get  another thin block.

5. 5

   Step 5: Get a panel mat

6. 6

   Step 6: or a thick pillow.

7. 7

   Step 7: Get another panel mat or thick pillow.

8. 8

   Step 8: Use your coach

9. 9

   Step 9: or if you're in the gym

10. 10

    Step 10: another mat

11. 11

    Step 11: to put your leg on this time.

12. 12

    Step 12: Get a chair.

13. 13

    Step 13: Attempt to balance.

14. 14

    Step 14: Perform a ring leap.

Detailed Guide

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