Learning the Jump
Decide which split you are doing. If you are working from a specific combination or choreography, are you doing a right split jump or a left split jump? If not, try a right split jump just to start with.
Prepare your legs. For our right split jump, this means your right leg is supporting you, foot flat on the floor and toe pointed outward. Your left leg is extended in front, straight, with your pointed toe touching the floor.
Step forward. Shift your weight onto your left leg keeping your knee bent outward, essentially forming a plie, while you shift your right foot along the floor to the front.
Raise your right leg. Point your right toe as you bring your fully extended leg upward.
Jump. Use your left leg to push as forcefully as possible off the floor. Push through your leg, the ball of your foot, and then even your toe to gain as much power as possible.
Extend your legs. While you are in the air, fully stretch your legs out in front and back, attempting to achieve your hard-earned split in mid-air.
Land. Bring your front (in this case, right) foot downward and land with your knee bent to absorb the shock. Keep your back leg and arms extended outward as they were in the jump.
Finish. Bring your arms down as you pull your back leg down and through to point out in front as it did in the beginning.
Building & Maintaining Flexibility
Sit with your legs out and reach for your toes to stretch your legs. Sit on the floor with both legs extended straight out in front of you. Lean forward and reach for your toes with your arms outstretched all the way. Stretch only until you feel a minor burn in your leg muscles, and then hold it for 30 seconds. If you are new to stretching, start slowly; take your time. Do this stretch every day.
Stretch for the split. Stretching your legs will help you warm up before doing a Grande Jeté. Kneel with both knees on the ground, but don't sit back. Extend your right leg forward until it is completely straight in front of you, with your heel on the ground. Lean down and place your fingers on the floor to either side of you. If this burns, hold this position. If not, scoot your heel forward until it does, and then hold. Repeat with the other leg. Perform this stretch every day until your legs are both flat on the floor and you are sitting comfortably. But please do not push yourself while doing the splits, as you may injure yourself. Allow yourself several weeks to reach a split. Go slowly and carefully to avoid a pulled muscle.
Push your flexibility further. Go into a right split with your right leg forward and your left leg back. Place one pillow beneath your right foot. Once the burn fades away, place a second pillow underneath it and hold. Remove both pillows and repeat for your back foot. Switch legs and repeat.
Building & Maintaining Strength
Do bridges to strengthen your body. Lying on your back, bring your knees upward so that your feet rest flat on the floor. Make sure to keep your stomach tight whilst straightening your right leg so that it points upward. Breathe out as you use your left leg to push your hips upward until your body is straight. Inhale as you lower your hips almost to the floor, and breathe in again as you push up. Repeat this in repetition 30 times. If you can't manage 30 reps, set a smaller number and gradually build up over several days.
Strengthen your glutes. Begin on all fours, keeping your hands centered under your shoulders and your knees beneath your hips. Tighten your stomach as you breathe in and bring your right knee to your chest. Breathe out, point your right toe, and push your right leg out behind you and as far up into the air as you can whilst also bringing your chest upward. Be sure you're using your glutes to achieve leg height. Do 30 reps and switch legs.
Strengthen your jumping muscles. Start by jogging for around 15 paces, and then each time you take a stride, turn it into a leap. Focus on exploding of the ground as immediately and as far as possible on each jump. This is called bounding. Bound for around 30 yards (27.4 m), jog again, and then bound again. Three rounds of bounding is ideal.
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