Ankle Alignment:

Sit in a pike with bent knees, ankles pointed, and ball of the foot flexed against a wall. 

Slowly start to straighten knees applying tension to the ankles to open even further.

Toe Point:

Sit in a pike with bent knees, ankles pointed, and toes pointed and curled under against a wall. 

Slowly start to straighten knees applying tension to the ankles to open even further applying a stretch against the top of the foot. 

This is similar to standing on pointed feet. 

Knee Straightening

• Flex and point with heels off the ground

Pike: Bend  / Straighten (Legs)

Sit in a pike with bent knees and chest laying across thighs. While keeping torso on legs, slowly start to straighten legs. Do not straighten legs further than the ability to keep entire torso against legs. 

Slowly rep bending and straightening while trying to keep torso on legs. Over time the legs should straighten further and further. 

Pike: Hollow / Arch

Grab ankles or top of feet, and pull hips to arch lower back while pushing head to the ceiling. Relax by hollowing and rounding back. Rep from hollow to arch. 

Goal: Is to pull top of hip bone as close to the thigh as possible. Arching helps increase the range of motion. 

Pike: Flex / Point

Sitting in pike, reach over the top of the feet while flexed. Point feet to pull the upper body forwards. Rep from flex to point and reach lower and lower as possible. 

Pike: Raise / Lower

Sitting in pike grab the tops of feet. Arch torso and keep the body arched while pulling down with the arms. Rep lowering while maintaining arched torso. 

Straddle: Bend and Straighten

In a seated straddle grab ankles or reach under legs and bend and straighten knees. Hyper flexible athletes can do this laying flat, arms under legs and toes facing the ceiling. 

Straddle: Arch / Hollow

In a seated straddle, grabe ankles, feet, or under legs and arch and hollow hips. 

Straddle: Flex and Point

Reach sideways for a foot with the same arm, reach over head with the free arm and proceed to point and flex foot pulling the hip closer to the thigh. 

Straddle: Rise and Lower

Seated straddle, arch torso and grab legs. Pull chest to floor maintaining arch in torso. Rep raising and lowering. 

Straddle: Arch Hollow Reach

Seated straddle reaching forwards laying flat (pancake). Arch and hollow the lower back. 

Lunge: Bend and Straighten

In a kneeled lunge position try to straighten back leg without rising up. Head and hips shoulding lift. 

Front Split: Bend and Straighten

In a front split with torso arching backwards try to bend and straighten back knee. This should be done with a flexed foot. 

Front Split: Bend and Straighten Reaching

In a front split reaching forwards, try to bend and straight back knee with a pointed foot. 

Front Split: Drops

In a split with each leg on a panel mat, press down with the legs to lift the torso and then relax to drop the torso between the legs. Make sure the mats are close enough that the athlete can maintain control throughout. 

Front Split: Static Hold

Sit in a static split for time. This should progress to over splits with the front and back leg on a raised surface. 

Half Split: Arch / Hollow

Laying stomach down in a half middle split, with on leg bent and one leg straight. Arch and hollow the lower back trying to get the belly button to touch the floor on the arch and tucking the hips under on the hollow. 

Middle Split: Arch Hollow

In a middle split with chest upright arch and hollow the lower back. On the arch try to roll hips forwards, arching lower back as much as possible while pushing belly button forwards. On the hollow try to tuck the hips under as much as possible. 

Middle Split: Arch / Hollow

Middle Split lying down arms to the side. Arch and hollow trying to get the lower back to arch as much as possible on the arch, and getting the lower back to round as much as possible on the hollow. 

Middle Split: Point / Flex

In middle splits with torso upright, point and flex feet. 

Froggy: Arch and Hollow

In a middle split position with both legs bent and chest position upright try to slowly arch and hollow hips. 

Froggy: Arch and Hollow

In a froggy position with chest down, slowly arch and hollow hips as much as possible. 

Half and Half: Arch Hollow

In a half froggy, half butterfly, with torso upright slowly arch and hollow hips. 

Butterfly: Raise and Lower

Seated in a butterfly, drive knees to the floor and lift head to the ceiling. Rep lifting knees to relax and lowering knees to arch and lift spine. 

Butterfly: Arch and Hollow

Seated in a butterfly hollow and arch torso while drivng knees down into the floor. 

Butterfly: Forwards and Backwards

Seated in a butterfly lower chest to floor and then push head forwards as far as possible trying to arch lower back. Rep from down and round to forwards arched. 

Butterfly to Pike

Seated butterfly, arch lower back and extend legs to pike. return back to butterfly and try to go lower and arch further to repeat. 

Single Leg Quad and Glute: Open / Close

Standing on one leg, grad the foot of the free leg behind you. Open the hip by squeezing the glute to open the hip while keeping the lower ribs engaged with the hips. Rep back and forth from relaxing to engaging. 

Single Leg Hold: Rise and Lower

Grab and hold leg in front of body as high as possible. Then releve as high as possible without bending the bottom knee or lowering the leg and chest. Rep backa nd forth from rising and lowering. 

Single Leg Arch Up: Rise and Lower

Stand on one leg lifting the free leg backwards and upwards as high as possible. Lower the chest into the support leg keeping the free leg as high as possible. Then arch the torso up while trying not to drop the free leg any lower. 

It is important to have realistic expectations, knowing the free leg is going to move and over time the athlete will gain more and more controle. 

BHS to Front Support

BHS to Front Support

BHS to Front Support

BHS to Front Support

Cat Stretch: Arch and Hollow

In a cat stretch make sure chest is on the floor. Arch the lower back as much as possible, relax and then round the lower ribs without the chest coming off the floor. 

Cat Stretch: Bend and Straighten

In a cat stretch position flex feet and push legs straight. Rep slowly from bent knees to straight knees. 

Cat Stretch: Bend to Straighten

Laying down on stomach with slider under knees. Pull to cat stretch. 

BHS to Front Support

From a cat stretch with hands on sliders, pull hips backwards and then slide forwards back to cat stretch. 

Standing Cat Stretch 

Stand facing fall with a slight arch lean into wall. Lower to cat stretch. 

Stand Lower to Squat