Splits look awesome as a highlight in almost every dance. But ballroom dancers need to do them in rhinestones and heels. This means an extra point of technique.
Question: I can do splits in socks but have trouble doing them in heels. What can I do?
Answer: Since ballroom dancers only compete in heels, be sure to:
- Not keep the soles of your feet flat to the ground when doing the splits in heels.
- Front leg slides on the outside edge of the foot.
- Back leg slides on the inside edge (on the big toe) of your foot.
- This way the heels will stay out of your way.
For any reader who is trying to conquer the splits for the first time. Follow the Step-By-Step Instructions:
1. The Warmup
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2. The Standing Stretches
Forward stretch
- While standing, place either leg onto a chair (or elevated surface), and be sure to keep it straight
- Square your hips forward
- Lean the whole upper body towards that leg
- Hold the stretch for at least 30 secs.
- If it’s hard to lean all the way forward at first, take your time lowering.
- Remember, being able to touch your leg with upper torso and chest will take time, so don’t push too hard!
Side Stretch
- While standing with the same leg being on the same chair, rotate sideways
- Lean with the same side as the elevated leg towards that leg
- Go as far as you can, without pain.
- Hold for at least 30 secs.
Plié The Stretch
- Going back and forth between the front and side chair stretches you can add a tiny plié during the stretch
- Be sure to do it within your comfort level, and only push as far as you can
- Be sure to notice a slight outside rotation of the standing foot
Glut Stretch
- Rotate the whole leg inside, so that knee is facing outside and you can see the sole of your foot
- Be sure the knee is bent
- Lean forward and hold the stretch for 30 sec
Switch Sides, and repeat the same thing with the other leg.
3. The Floor Stretches
The Semi-Split Stretch (LEG)
- Front leg forward and straight in front
- Back leg bend in the knee and placed behind
- Lean towards your leg, to your best ability
- Hold the stretch for at least 30 seconds
The Semi-Split Stretch (CENTER)
- While being in the same stretch position, shift the upper body to the center
- Work your way down through the lean forward. You can start by supporting yourself on the elbows
- If you feel like you can go more, try lie down on your chest
- Hold the stretch for at least 30 seconds
The Semi-Split Stretch (BACK)
- While being in the same stretch position, shift the upper body back
- Work your way down through the lean backwards. You can start by supporting yourself on the hands
- If you feel like you can go more, try going onto your elbows or even lying down on your back
- Hold the stretch for at least 30 seconds
The Semi-Split Stretch Leg-Tucked-In (LEG/CENTER)
- Front leg forward and straight in front
- Back leg bend in the knee tucked in
- Lean towards your leg, to your best ability
- Hold the stretch for at least 30 seconds
- Repeat the same process toward the center
Switch Sides, and repeat the same thing with the other side.
Both Legs Forward Stretch
- Both legs forward and straight
- Lean forward to your best ability
- Hold the stretch for at least 30 seconds
Flex & Point Toes Stretch
- Increase the productivity of your back calve and thigh muscles stretches by pointing and flexing the toes
- Both flexing & pointing your toes is being done with your upper body leaned forward
- Hold the stretch for at least 30 seconds for each flexion and pointing of your toes
Ease Your Way Down Into The Split
- By standing on one knee and having the other leg in front of you, start spreading legs into the split.
- Don’t rush! TAKE YOUR TIME!
Exclusively for Dance Comp Review
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