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Good ways. Here is another one: vibration technique to increase flexibility, studied vs. a control group of static stretching, but static stretching done by themselves, not aided, manual stretching: [quote]CONCLUSION: This study showed that vibration can be a promising means of increasing range of motion beyond that obtained with static stretching in highly trained male gymnasts.[/quote][ Read More... ]

What's the point of doing the pike stretch with your feet on top of a mat? It seems like the angle is the same as doing it on the floor? Maybe you get a better position that is easier to stretch foward? Or do the coaches like to stretch you in pike that way so it's harder to get out of it!

Practice, practice, practice! Also, you'll probably feel more flexible and loose after a hot shower. Easier for splits and bridges, walkovers.

practice it a lot! and also coach helping you stretch too.

Manual passive coach stretching can help a lot, for oversplits and also for pike stretch because it helps stretch the tendons. It's bad if the stretching is too hard and harsh though - a couple of gymnasts at my gym actually popped their leg from 2 of the coaches that stretch too hard and harsh; it took some months before it healed and they could do splits again. Stretching by other gymnasts is[ Read More... ]

To get oversplits, good to first warm up doing splits on the floor, then with one foot on a panel mat, higher and higher as you get better at it. To get a better pancake and pike stretch sometimes it can be better and easier to get someone to push you down a little and help you go down further and further - when you got the stretch pretty good, then it's easier to do it by yourself. To increase[ Read More... ]

That's cool! :D

What do you think is the best way to get better splits and more flexibility? Like a good oversplits pancake (for Tkatchev for example), pike stretch (for toe on toe shoot for example), over splits moves, etc...