Anyone have any tips on doing a leg split? Do i just try to go lower and lower till something cracks :lol: or are there some kind of different stretches that i can do to improve my split.

Yep. I'm working on this right now.

You can find tips here (http://www.bodybuilding.com/fun/moser8.htm) and here (http://www.bodybuilding.com/fun/alissa4.htm)

Stetches To Improve Your 'Full Split Front':


Bent-Knee Groin Stretch (Inner Thigh, Groin)
This stretch is simply the straight-knee groin stretch with one leg bent in towards the body.
Straight-Knee Groin Stretch (Inner Thigh, Groin, Hips)

Hamstring Stretch Seated (Hamstrings, Calves, Low Back)

Lying Buttocks Stretch (Hips/Glutes)
Lie on floor or with bent knees and feet flat on floor. Cross lower leg over thigh of other leg. Hold behind thigh of lower leg with both hands. Pull leg toward chest.

Wall Groin Stretch (Inner Thigh, Groin, Hips)
This stretch is simply the straight-knee groin stretch with a modification of the feet pressed against the wall. This is a form of resistance that allows for a deeper stretch.

They recommend that you stretch for at least 30 minutes at least five times a week, but I've been doing a bit less than that, and while I am progressing, sometimes it seems awfully slow.

For gymnastics, outside of practice, I warm-up and then use each of these stretches (and some others) for 10-15 seconds:

Standing pike (touch your toes, bring head to knees, palms flat on ground)
Standing straddle, touch left foot
Standing straddle, touch right foot
Standing straddle, touch center

Seated pike (feet pointed, head to knees)
Seated straddle, touch left foot
Seated straddle, touch right foot
Seated straddle, touch center
Seated straddle, touch left foot with right hand
Seated straddle, touch right foot with left hand
Seated closed butterfly (feet close to groin, chin to ground beyond legs)
Seated open butterfly (feet far from groin, chin to ground between legs)

And then move in to my flat splits for 2 sets of 15-30 seconds each in circuit fashion (LRSLRS):

Left front split
Right front split
Straddle split

Then 3 sets of 15-30 seconds in circuit fashion:

Left front split (front leg elevated)
Right front split (front leg elevated)
Straddle split (legs elevated)

Then 2 sets of 30-45 seconds in circuit fashion:

Left front split
Right front split
Straddle split

And finally finish up with (for 1-2 minutes):

Wall straddle (back on floor, butt against wall, legs open, ankle weights optional)

The key with splits is to do them consistently (4-6 times per week) and allow your own weight to do most of the work. Don't hold yourself up too much, relax and balance in your split, let your body sink itself deeper.

I should also note that this was giving me great progress; my flexibility improved tremendously. When I stopped stretching outside of practice, a few weeks ago, I was about three weeks away from having full front splits and about six from my straddle.

BTW, a pike (http://www.austinstarcenter.com/_images/Pike.jpg) is your feet and legs together with your chest coming towards your legs. A straddle (http://www.fitness.gov/activelife/pepup/pepup_12_1.jpg) is the same but with your legs apart.

What is the purpose of doing a split? Do you just want to get more flexible or something?

If you don't need its level of flexibility for a sport then there's isn't much purpose. Of course, how many men do you know that can do the splits? It can make a great party trick.

If you don't need its level of flexibility for a sport then there's isn't much purpose. Of course, how many men do you know that can do the splits? It can make a great party trick.

Yeah-I can see it being useful for certain sports. But that's a lot of work for a party trick :lol:

There's another method of stretching that is supposed to work great for getting the splits at an older age. I've rewritten the instructions from a post on another forum, but I've left the original reply as to how it actually works.

PNF Stretching

1. Stand with heels, back, shoulders flat against wall.

2. Lift one leg up, making sure heel, hips, shoulders are still flat against wall.
3. Have partner hold leg up and stretch as high as it can go.
4. Hold stretch for 10-20 seconds.

5. Lower leg down to horizontal.
6. Push against partner's hand with heel at 60-70% force.
7. Push for 5-15 seconds.

8. Repeat steps 2-8 until no further gains.

10. Move to splits on the floor.

Once again i don't want to sound like it a know it all, as that is not the case but by pushing on her hand you are not tiring out the muscles, but rather the tension in the tendons is built up and the muscle spindels relax by comand of the golgi tendon organ (both are neuro receptors) Flexibility is not limited by muscle but by nerve control.. if the nervous system did not restrict movement you could pretty much do anything flexibility wise, hence why people with spinal damage have limbs that you can move anywhere. What GymCoachWI described is a techique called PNF, and it should not be used by inexperienced people especially to young kids... there is just no need for it... it can cause damage to growth plates in kids going though puberty and also in young kids. I would just stink strictly to passive stretching at home after a good warm up.. best thing you can do is to motivate and help her do it by being there and keeping her company and mind of the pain and also by fixing her shape (leg line and hip line)

Also the harder you push is not better because the harder you push the more tension you build up and easier to get injured... it is recomended to push only at about 60-70% of max... just enough to build tension in the tendons and get them to stop the muscle spindels and relax the muscle holding for 7-10sec the passive stetch and pushing for 7-10 is good... keep doing it until no further gain than hold last stretch for 20-30sec and you are done.. its time consuming but very effective method for older kids and for adults... but should be a last resort for kids.. who are already naturaly in a better possition to gain flexibility.
Source: http://www.drillsandskills.com/forum/viewtopic.php?t=1095

You should probably work passive splits (like instructed in the previous posts) for a few weeks before you introduce this type of training.