stretches to pass off
NOTE: Dancers under 7yrs old should focus on Pike, Butterfly, and Straddle. We recommend dancers wait until they are older to work on splits.
Pike
Sit on floor with legs straight in front of you and heels touching. Point toes and bend forward, reaching hands toward feet.
Progress Goal: Hands on shins, hold for 20 seconds (Children's Classes)
1st Goal: Touch toes, hold for 20 seconds
2nd Goal: Nose to knees. Hold for 20 seconds.
Progress Goal: Hands on shins, hold for 20 seconds (Children's Classes)
1st Goal: Touch toes, hold for 20 seconds
2nd Goal: Nose to knees. Hold for 20 seconds.
BUTTERFLY
Sit on floor with knees bent and feet touching. Hold ankles and press knees down toward floor. Hold for 15-30 seconds.
Progress Goal: Knees 2 inches from floor, toes pulled close to body.
Main Goal: Knees flat on floor, toes pulled close to body.
Progress Goal: Knees 2 inches from floor, toes pulled close to body.
Main Goal: Knees flat on floor, toes pulled close to body.
STRADDLE
Extend legs outward to each side in a straight line with pointed toes and reach forward. Kneecaps must be pointed up to the sky. Hold for 20 seconds.
Progress Goal: Sitting tall with flexed and pointed toes (Children's Classes)
Main Goal: Elbows touch the floor keeping legs straight (Children's Classes)
Progress Goal: Sitting tall with flexed and pointed toes (Children's Classes)
Main Goal: Elbows touch the floor keeping legs straight (Children's Classes)
DONUT
Lie on your stomach and push up on both hands, reaching shoulders and chest upward and back. Bend knees and bring feet toward head.
Progress Goal: 4 inches between head and toes (short side of a yoga block)
Main Goal: Touch your head to your toes!
Progress Goal: 4 inches between head and toes (short side of a yoga block)
Main Goal: Touch your head to your toes!
RIGHT & LEFT SPLITS
Extend legs in a straight line in opposite directions (like scissors). Straightened knees and point toes.
Progress Goal: 4 inches off the ground (shortest side of a yoga block)
Main Goal: Legs flat on ground, Arms above head in 5th high, hold for 20 sec.
Bonus Goal: 4 inch oversplit - front foot on the short side of a yoga block
Progress Goal: 4 inches off the ground (shortest side of a yoga block)
Main Goal: Legs flat on ground, Arms above head in 5th high, hold for 20 sec.
Bonus Goal: 4 inch oversplit - front foot on the short side of a yoga block
MIDDLE SPLITS
Like a straddle but with hips rotated toward floor and knees pointed forward. You can start standing and slide legs out to the side, or start from straddle and roll forward if flexibility allows.
Progress Goal 1: 6 inches off the floor (medium side of a yoga block)
Progress Goal 2: 4 inches off the floor (short side of a yoga block)
Main Goal: Legs and hips flat on the floor
Progress Goal 1: 6 inches off the floor (medium side of a yoga block)
Progress Goal 2: 4 inches off the floor (short side of a yoga block)
Main Goal: Legs and hips flat on the floor
