Flexibility for Fitness Competition

by Alissa Carpio

Flexibility is one of the four components of physical fitness, and it is also a major component in a fitness routine. There are typically three flexibility movements that must be mastered for a competitor to place well in competition. They are the full split side, full split front, and the high kick.

Regardless of which federation in which you choose to compete with, these three movements are some of the best ways a competitor can display her flexibility, and should be incorporated into any competitor’s routine.

The key to mastering flexibility moves is frequency. One cannot expect to stretch one to two times per week and master these moves. Stretching at least 5 days a week for no less than 30 minutes is what’s required to perform these skills well, while displaying ease and perfection during execution.

Splits
Before practicing splits, warm-up with 5-10 minutes of cardiovascular activity, then perform static stretches for the hamstrings, calves, hip flexors, quadriceps, hips/glutes, and inner-thigh/groin muscles for at least 10 minutes. Practice splits at least 5 times a week for 30-60 minutes, for fastest results.

Hold the split as long as you can, for 1-3 minutes, then rest and repeat. Aim for a deeper split each time. Practice both right and left leg splits to display versatility and balance of flexibility during your routine.

Full Split Side
The full split side involves flexibility of the forward leg’s hamstring and calf, and in the rear leg’s hip flexor and quadriceps muscles. Core strength is also required to maintain balance and a poised position during the split.

• Both legs should be completely straight with pointed toes.
• There should be no space between the body and ground to receive full credit for the move.
• Back leg, including the foot, should be completely facing the floor, with the knee locked out.
• Keep abs in and tight, hold chest and shoulders up and back, and maintain good posture.
• Hand placement may vary. Some options include hands on hips, hands over head, or one hand on the ground for balance and one hand overhead.
• Face the crowd and SMILE! Make the move look effortless and flawless.
A competitor can practice stretches such as the Hamstring Stretch Seated (Hamstrings, Calves, Low Back), the Kneeling Hip Flexor Stretch (Hip Flexors, Quadriceps), and the Kneeling Hamstring Stretch (Hamstrings, Calves) in order to improve this split.

Full Split Front
The full split front displays flexibility of the hamstrings, calves, hips, and inner-thigh/groin area. Core strength is also required to maintain balance and a poised position during the split.

• Both legs should be kept completely straight with pointed toes.
• There should be no space between your body and the ground.
• Abs should be kept in tight, chest and shoulders held up and back, and good posture maintained during the split.
• Hand placement may vary. Some options include hands on hips, hands over head, or one hand on the ground for balance and one hand overhead.
• Face the crowd and SMILE while making the move look effortless and flawless.
To improve in this split, a competitor can practice stretches such as the Bent-Knee Groin Stretch (Inner Thigh, Groin), Straight-Knee Groin Stretch (Inner Thigh, Groin, Hips), Hamstring Stretch Seated (Hamstrings, Calves, Lower Back), Lying Buttocks Stretch (Hips/Glutes), and Wall Groin Stretch (Inner Thigh, Groin, Hips).

High Kicks
The high kick displays flexibility of the hamstrings, calves, and lower back, while also showing the power and strength of the hip flexors and core muscles.

• Placement of kick should be in front of the body, in line with the shoulder and slightly outside of the hip joint. This position allows for maximum height during kick execution.
• At the height of the kick, legs should be kept completely straight with locked knees and pointed toes. The leg remaining on the ground should be kept as straight as possible, although a slight bend in the knee is very likely.
• Upper body should be tensed and remain mobile throughout the kicks. Do NOT throw your body into the kick. Instead, bring your leg up to your body.
• Height of kicks should be at least above the head.
• Execution should be quick and powerful, snapping the legs up and down in a swift, clean motion.
• Arms should remain at sides or on hips, but should not be forward as though reaching out for the legs.
• As much as possible, the body should remain in one place. Do not bounce all around the stage.
• Keep your head and body upright, smile, and make the kicks look effortless.
• Perform at least two kicks on each leg, either alternated or two left then two right, to show versatility and to get full credit for the movement.

Practice your kicks with the same frequency as you practice splits as part of your overall flexibility training - at least 5 times a week for 30-60 minutes. It’s a good idea to practice your kicks after you practice splits, since your legs are already warmed up and stretched. Perform 10-20 kicks on each leg at a time, aiming for clean execution, quickness, and mobility of the body. Rest 1-2 minutes and repeat cycle for a total of 3-5 times. In addition, you may wear ankle weights when practicing kicks to increase your strength, quickness and power.

When executing all of these moves in a routine remember to perform only those skills that you have mastered completely. Judges would rather see less difficult moves that are perfectly executed than difficult moves that are performed poorly. To ensure that you can master the moves in time for your competition, start practicing them 6-12 months before you begin learning your choreographed routine.

Always smile when executing these skills - they should appear flawless, completely effortless, and natural to the competitor, not rigid and awkward. This can be achieved through patience, diligent practice, and flexibility of the entire body. Once you have mastered all three basic skills, be creative and employ fun and skillful transitions between the elements.