The aerial splits, performed by touching your toes with your hands, is a classic cheerleader move. You will need to jump from a squatting position as you raise and spread your legs. This movement is present in many standard cheerleading and gymnastic performances, so it can be helpful to learn it. Read on to find out how!
Steps
Method 1 of 3: Prepare to Touch the Toes
Step 1. Learn the movement of the aerial splits
To perform this classic gymnastic move, you need to swing your arms down and bend your legs into a squat position, then jump into the air with a sharp motion. You will stretch out your arms in a "T" shape, then raise and spread your legs in a sort of "split" when jumping. You will need to reach towards your toes, but you won't need to touch them. In addition to practicing the movement itself, you can prepare yourself to perform it successfully by stretching all the muscles and tendons you will use: the quadriceps, calves, back, arms and shoulders.
Step 2. Touch your toes
This basic stretch is very useful for getting closer to the aerial splits you see cheerleaders doing. Start with your feet together and your back straight, keeping your hands relaxed at your hips. Bend forward at your waist, then lower your hands to your toes. Bend as much as possible, then hold the position. Stand up and bend over again at the waist, trying to go down more with each repetition, until you can touch your toes.
- Make sure you keep your knees straight. Bending your knees will help you touch your fingers, but not improve your flexibility.
- You may not be able to touch your toes on the first day of training, or even never make it. Each person's body is different. Even if you can't physically touch your toes, the stretching motion towards the ground will help you improve your flexibility.
Step 3. Do jumping jacks.
Dynamic stretch is one of the best ways to prepare for an active movement like the air splits. Jumping jacks (the classic open-arm jumps of aerobics) are quite simple and simulate some of the movements required by the aerial splits. Try to do the exercise with firm movements - you need to be precise and composed, not lazy and listless.
Step 4. Begin by doing a stretch
Sit on the floor with your legs stretched out in front of you. Then, slowly spread them out to form a "V", without lifting them off the ground. Gently extend your arms towards one foot and lean in that direction as much as possible. Touch your toe and hold the position for 10-60 seconds. Return with your back straight and repeat with the other foot.
After doing the stretch on both sides, try bending your chest forward and extending your arms to the center of the "V" formed by the legs. Then, try bending forward with one arm along each leg. Hold each of these positions until you no longer feel a pull
Step 5. Stretch your hip flexors
You must rotate your hips back as you jump to spread your legs as required by the movement. Improve hip strength before attempting an aerial splits to reduce the risk of a strain. Sit on the ground with your legs apart and your back straight, keeping one hand on each knee. Then, straighten your feet and lift your legs a few inches off the ground.
- Don't hold this stretch for too long. Raise your legs, then lower them, before raising them again and repeating. Do 10 repetitions of the movement, then take a short break before continuing.
- Work on your hip flexors once every two days to improve power and flexibility. This is one of the most important movements for the aerial splits, so take these exercises seriously!
Method 2 of 3: Perform the Air Splits
Step 1. Start with your arms above your head
Form a large "V", or place your hands above your shoulders. Be prepared to swing them down to generate the thrust needed to jump very high.
You can also start by holding your hands together in front of your chest. However, if you are doing the aerial splits as part of a performance, it is more appropriate to start with your arms high
Step 2. Swing your arms down and in
Bring your hands together in one smooth motion, directly in front of your body. Bend your knees and squat down slightly. Support your body weight on your toes to act as a springboard for your jump. Clench your fists and hold them in front of your knees, ready to return to the top.
Step 3. Snap into a "T"
Spread your arms out to the side to form a "T". Try to make a "snap" movement, precise and clear, not fluid and loose. Form a right angle between your arms and chest, keeping them perfectly parallel to the ground. Close your hands into fists. During this movement, begin to rise from the squatting position.
Someone may suggest that you lower your arms to be able to raise your legs more. Don't do this - your technique would seem inaccurate
Step 4. Skip
When your arms have formed the "T", use the thrust generated to leap into the air. Jump off your toes and keep your toes straight. Try to make a smooth movement from the "T" position to the jump.
Step 5. Spread your legs as you jump
As soon as you leave the ground, swing your feet outward. Rotate your hips back to bring your inner thigh forward. Try to lift your feet slightly above hip level.
The rotational movement could happen naturally, but becoming aware of it can give you better control over the technique
Step 6. Try to touch your toes
When you spread your legs, bring your arms towards your feet. Lean forward slightly if you must. Don't worry if you can't reach your fingers; just stretch along your legs as much as possible. At the highest point of the jump you should assume the perfect shape of the figure.
Step 7. Return to the ground with a sharp motion
At the highest point of the jump, quickly bring your arms and legs together as you begin to descend to the ground. Land with feet together, knees slightly bent, back straight, fists in front of the knees and arms extended fully forward. Hold this position for a moment, then come back to your feet. You have completed the aerial split!
Method 3 of 3: Improving the Air Splits
Step 1. Exercise with a resistance band
If you can use this tool, wrap it around your ankles as you work on the execution. Try doing a normal aerial split using the sling - it will be much harder to spread your legs fully apart. The tool will also help you bring your legs back together after spreading them, perfecting the final movement of the figure. This expedient also allows you to strengthen the lower limbs.
Step 2. Count the time while doing the aerial splits
If this movement is part of your gymnastics or cheerleading program, you will probably need to do it to the beat of the music. Try to give each "position" of the figure a number from 1 to 8. On 1 and 2, keep your hands together in front of you; on 3, switch to the "V" pose and keep it on 4 as well; on 5, crouch and squat; on 6, he begins to jump and bring his arms to "T"; on 7, reach the highest point of the jump; lands on 8.
- Listen to a short section of the song that accompanies your performance and try to calculate the tempo (the number of beats per minute). Count to 8 in your head during the song: 1, 2, 3, 4, 5, 6, 7, 8. Try to reach each position of the split in rhythm with the song.
- While you don't have to do the aerial splits to the beat of the music, counting can help you get the movements right at the right time. Try to mentally count until you can match the numbers to the positions.
Step 3. Work on the aerial split every day
This is the best way to perfect the technique. Stretch before and after training to become stronger and more flexible. Make sure you have enough space to perform the full jump!
