Use this epic split silks drill to level up and strengthen your ACTIVE splits and straddle flexibility!
As aerialists, we are constantly tuned in to and strengthing so many parts of our bodies. Stretching and warming up our shoulders before getting in the air, wokring our arms so that we can pull ourselves up and out of our favorite aerial tricks, conditioning our abs to get a clean and consistent invert every time. But wait – what are we doing to strengthen and condition our legs? Our legs can often be forgotten in a sport where arms, shoulders, and abs will carry us far. However, powerful and stable legs are another critical piece in our aerial practice (think about your straight leg inverts!). You can throw this quick split silks drill into your warm up to get super strong legs that will help stabilize you in the air. This drill is also great for ACTIVE flexibility in your splits and straddles.
Pay attention to squared hips, and never go all the way to your end range mobility. Never sink into flexibility in this exercise. Stay ACTIVE! Beginners should just repeat step 1 twice each side. Intermediate students can try steps 2 and 3. Step 4 is for advanced students only.
Let’s begin this drill in the air with double foot locks.
- Start in a sous-sus position
- Square your hips towards one leg and squeeze your legs together.
- With your right leg forward, hold the pole in front of you with your left hand.
- Slowly lower into a square hipped split. Only go so far that you are holding 100% of your body weight with your legs and your hand is just helping to balance. Hold 10 seconds. Press down w your legs to return to sous-sous position.
- Repeat other side.
- Do step one again, but go lower into your splits holding very little weight in your hand.
- Do not lean into your hand. Stay in your legs.
- Do not go fully into your splits, but only so far that you can hold your hips square and most of your body weight in your legs. Over time, you will slowly be able to go further into your splits with strength and control.
- Straddle Squats.
- Legs together with one hand on each pole in bent arm hold (Brasos T-Rex). With all of your body weight in your legs, press your legs open towards a V / Star straddle position without piking/flexing at the hips. Hold 10 seconds and press your legs back together.
- Move through that position again and press all the way down into a sitting straddle position keeping your back straight (ribs in) and straightening your arms on the way down.
- Repeat 3-5 times.
- Challenge for advanced students:
- From your straddle sit position w your arms straight holding the poles, press into your feet to close your straddle slightly while pulling w your arms toward Brasos T-Rex to lift your hips up and over towards splits on the right side.
- Lower carefully into splits while taking off your left hand. Press into your legs again to lift your hips, re-grabbing the left pole with your left hand and return to straddle sit.
- Same thing on the other side. Make sure to use your leg strength to lift your hips up and over from straddle to splits and back to straddle. This is super important to strengthen your legs and not crunch through your joints.
Enjoy and stay conscious of your body. Listen!
