how to do full splits, fastest method..?
363337
You don't learn to do a split. You are either that flexible or you aren't. You can become more flexible, by stretching. It took me a marking period to get my split. I was on restriction for bad grades and confined to my room. I didn't have anything to do but read and stretch. Please don't rush it, that's how groin injuries happen, which is one of the most painful things you'll ever experience. Keep stretching. Sit on the floor, with your legs spread as wide as you can. Bend over each leg, and over the middle, slowly. Also, butterfly stretches are good. Sit with your feet sole to sole and pull them back towards you as far as they will go. DON'T BOUNCE, BOUNCING CAUSES INJURIES.  Periodically try out your split and see how close you are.  Good Luck
1143995
inner thighs:  leg lifts: stand with feet together, bend knee slightly and lift leg, then rotate toward other leg, like your right foot would be kinda in front of your left shin, if doing right leg lifts.  do 15 - 20  with each leg several times each day.  ALSO, lie on your side on the floor, lift the "top" leg up high slowly then lower slowly. repeat repeat repeat with each leg.\n*** lifitng leg away from the body - like in a jumping jack - works the outer thigh muscles\n\nstomach stay flat:  practice keeping those muscles pulled in!
344723
well, i'd the same problem before. my freestyle was slower than alot of my teammates. well, the best thing to do is to work on you legs and your kick. well, the dryland thing is to use the leg press which you will find alot of football players use cuz it makes your leg stronger. then, you need to work in your kick. the best way is a kick board. grab one and start kicking for about 20/25 100 yards a day, or as much as you can, if you can only do 1000 yards this will be fine. after a while, you will notice that your kicks r stronger and that you r moving faster in the water. then, you start working in both you kick and arms. well, take a long fast strong pulls with your arm and never stop kicking. also, stretch your arm all the way in front of you and pull all the way down till your arm is fully stretched then get it out and keep going. make sure your kick is going fast. then see the difference. you will be really faster. it worked for me, i hope it will work for you.
119664
Full speed susides. and leg weight lifting.
901748
First learn how to stretch properly.  Many people who stretch to gain flexibility to do the splits put to much stress on their hips and supporting ligiments.  Read up on some of Bill Wallace's articles on stretching and look into Tom Kurtz, he has an excellent program.  Also check to see if your body can actually do the splits.  Stand next to a table or counter the same height as your waist, put your leg out to the side foot forward and see if you can stand straight up, next to the same thing on the other side.  By doing this you will see if you have any bone structure or legiments that mind prevent you from achieving full splits.  Here is Kurtz's link to his website.\n\nhttp://www.stadion.com/column.html
975850
i have no idea, but as a red-blooded american guy i implore all females to investigate the fine art of flexibility. good times.\n\ngirls that can do the splits and place their ankles behind their ears ROCK!!!!\n\ngood luck
1078390
lay on your side, lets say the right side,  place your left foot in front of your right thigh, and then point your right foot up, like reverse high heels, and raise your whole right leg towards the ceiling, try doing 100 in a row, it works!
1156891
It seems like you're doing fine, just do your stretching slowly and don't force your stretches. Don't forget forward splits asides from your side splits. You won't be able to kick correctly if your hamstrings aren't as stretched as your other muscles. Also practice kicking at a height where you can kick straight out and work your way up from there but never at full power unless you're hitting something or you can really hurt yourself. If you're kicking straight out and THEN bending your knee, then that's fine although you will also have to learn to kick and hold it straight out without bending your knees. Learn them slow for form and fast for actual practice but once again, NOT AT FULL POWER.  Speed comes first and power comes later, after you've learned to pivot on the balls of your feet and manipulate your waist.  Another exercise is sitting on the floor with your legs as far apart as they can go and stretching forward, trying to touch your forehead to the floor and to each of your knees. Plus sitting on the floor with your feet together, legs straight, and touching your head to your thighs. Also, try putting your foot up on a platform or an adjustable height bar and practice stretching both forward and sideways, always keeping your leg straight. When stretching, NEVER BEND YOUR KNEES. I wish you progress and advancement in your study of the arts.
120839
You can use any file splitting program. Or you can even use winzip or winrar for splitting files.
225302
Here's my routine:\n\n1) Toe touches with one leg crossed in front of the other (make sure knees aren't bent).  Hold for 20 seconds, and repeat 3 times.  Do this for the right leg and then the left leg forward.\n\n2) Leg stretches.  Facing forward, standing, spread your legs apart about 3-4 feet.  Bend down and stretch to your left foot, right foot, then center ground, as far as you can (but don't strain yourself), holding each time for 20 seconds.  Repeat 3 times.\n\n3) Trunk rotations.  Standing straight, with legs slightly separated, begin rotating your body, just at the waist, in a circular motion.  Complete 15 rotations in a clockwise motion followed by 15 rotations in a counter clockwise motion.\n\n4) Shoulder rotations.  Spread arms straight out, and rotate them in a forward circular motion, first as large of a circle as possible, followed by a smaller circle, and finally a very small circle.  Do for 15 seconds each circle size, and then repeat, doing it in a reverse motion.\n\n5) Neck rolls.  Standing the same way as previously, tilt your head to the side, and then rotate it in a clockwise circular motion, for 5 rotations.  Repeat in a counter clockwise motion.\n\n6) Hamstring stretch.  Sitting on the ground, pull both of your feet as close to your buttock as possible.  Then, try to get your knees as close to the ground as possible.  Hold for 20 seconds, and do for 3 repeats.\n\n7) Hurler's Stretch.  Lay on the ground, with one foot straight forward, and the other bent away from you (shaped like a V).  Lean forward and try to touch your toes, holding for a count of 20.  Repeat 3 times.  Then lean back, and try to get your bent leg to touch the ground, holding it for a count of 20, and repeating for 3 times.  Switch the leg you have forward and repeat.\n\n8) Calve stretch.  Lean against a wall with your feet out about 4-5 feet.  Keep 1 foot with the heel completely on the ground, and lean forward for 20 seconds.  Switch legs and repeat.  Do both legs for 3 repeats, and then do another 3 repeats while keeping both heels on the ground.\n\n9) Quad stretch.  While standing straight, grab one foot, and pull it back towards your buttock until you feel the muscles in your front thigh stretching.  Hold for 20 seconds for each leg, and repeat twice.\n\nWow!  That takes a lot longer to put into words than just doing it!  Remember to take it slowly when you're starting out, and to just enjoy your runs.  Doing some stretches after wards is also a good idea.  I hope the above helps, and I wish you success in your running endeavors.
753554
First practice the back-bend on two legs, and then lift your foot up a little more each time so you can bend back. Then when your hands are on the floor push off with your leg on the ground so you are in handstand splits on whichever leg, it doesn't matter. Then try and lean forward a little so you can come down and you have then done it!\nTake care xxx.
857070
Achilles calf - place one foot in front of the other foot and lean forward against a wall and keep your feet flat against the floor.  do this stretch with the back knee in a straight position as well as bent position.  \n\nHurdlers' stretch - Sit with one leg extended.  The other curled into the body.  Lean with your lower back until you feel a stretch.\n\nDo stretches for 15 to thirty seconds and repeat 3 to 5 times.\n\n\nIt is also recommended that you perform a gradual warm-up and cool down which should help control those symptoms as well. \n\n\ni only stretch before races when my coach is watching so that's all i can remember for stretches that help pervent shin splits.  hope that helps!!!
967369
The way to build strength fast is by doing short, quick reps but by going all the way down, which is the lastest information they claim to know. You also need to increase either the amount lifted or the number of reps you do once your fitness peaks in order to build all the way up to your amount set for. \nAlso eat more protein of course... you need proper rest between sets cause that's when all the muscle building takes palce... take 2 days off in between the same muscle workout\nthese are good reps you are doing btw. keep it up
736950
Stretch and exercise at least once a every two days, include pike stretches and butterfly stretches and practicing the splits! You will eventually get better within a few weeks. But don't push yourself too hard as that will cause injury.\nTake care xxx.
945620
It takes a long time to develop your splits & you don't want to do it too quickly or you could hurt yourself. Just keep at it! Maybe you need to do a different type of stretch to augment your splits, don’t know without seeing you. Also remember some folks just can't do them, the bone structure isn't there that allows all that movement.\n\nI’m assuming you are close but just not there.  Be sure you are warm, never stretch cold.  As you work into your stretch take a deep breath and as you exhale relax and sink into your split.  Remember you must RELAX.  You can support yourself with your hands as you sink into your split.  Also try stretching several times per day, warm up, stretch, warm up again and stretch some more. Repeat at the end of the day!  Good luck!\n\nUnfortunately I can't do them anymore (way to much running!) but it was fun while I Could!
707786
Swat and straight leg dead lift (hope you know what that is<<) every other day. dont run long distance that doesn't help with your speed just stamina if you want to get faster go short sprint with explosive running like a 40 to 100 yard dash. Time yourself and try to beat your best time every run.
489178
You can always modify or shorten it if it is to strenuous.                                \n\nSpeed\n\nGeneral Warm-up\n\nFull Body Stretch \n\n\nWeek 1:\n\nMonday and Friday (sprint speed)\n\n3X30m (45 second rest between reps)\n\n3X60m (45 second rest between reps)\n\n3X90m (45 second rest between reps)\n\n\nWednesday (speed-endurance)\n\nUse a 3:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:30 before the 200m)\n\n50m-100m-150m-200m-150m-100m-50m\n\nRepeat the pyramid one more time\n\n\nWeek 2\n\nMonday and Friday\n\n5X30m (45 second rest between reps)\n\n5X60m (45 second rest between reps)\n\n5X90m (45 second rest between reps)\n\n\nWednesday (speed-endurance)\n\nUse a 2:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:00 before the 200m)\n\n50m-100m-150m-200m-150m-100m-50m\n\nRepeat the pyramid two more times\n\n\nWeek 3\n\nMonday and Friday\n\n6X30m (30 second rest between reps)\n\n6X60m (30 second rest between reps)\n\n6X90m (30 second rest between reps)\n\n\nWednesday (speed-endurance)\n\nUse a 2:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:00 before the 200m)\n\n50m-100m-150m-200m-250m-200m-150m-100m-50m\n\nRepeat the pyramid two more times