How long would it take for me to gain enough flexibility to do full-split for martial-arts ?

Question

I am 23 and interested in learning some kicking involved martial arts.I'll start and do it for years only if i think i can do it.I've been going to the gym for 6 years now.I have an athletic and fit body( in shape,but not big,not small either ).
How long will i have to work to do full-split if anyone can guess ?

Answer 1

Hard to say and the fact that you are 23 will make it harder to attain a full split especially if you are talking a center split as opposed to a side split. Start doing slow static and dynamic type stretching now and you should see some improvement in your flexibility in a few weeks. Also remember to stretch out your lower back since the hamstring muscle group interacts with your lower back making it crucial if you are going to improve your flexibility. You may also need to have adequate rest time on your heavier lifting days before stretching and kicking. I encourage my students to have nothing less than 4-6 hours of rest before coming to class and stretching if they have had a heavy day of working legs in the gym. This way they don't pull muscles or have them rip without warning which can sometimes be the case if they are overworked and not given proper rest.

As for how far you will be able to get down I would not worry if it does not happen and you can't get completely down. If you stretch properly you will be able to get down pretty far but probably find that you still are a few inches short of going down all the way. Even so this will be more than adequate to do any kind of kick that you care to learn.

Answer 2

hey i do kickboxing at waterford martial arts! i love it there , when i started i was about as flexible as a rock but now i can do the full splits! it took me a year to be able to do them! the way i practise it is by
.first warming up well with a few squats ect...
.next i would do some body streaches for my back.
then i would move on to my legs,attempting the splits twice a week at first,then increasing it too once a day after a bout 2 weeks!
now i practise the 3-4 times a day just to keep flexible!because if u dont practise your legs will become less flexible and will take you much longer to achieve your goal!
and remember it takes work so be prepared for some stiffness and also remember always push yourself to that point before it hurts and not beyond! :-)
have fun and best of luck!

Answer 3

Full-split is not strictly necessary for martial arts but indeed it "comes natural" when you use to practice extensive movements for a while.
Time needed for a full-split depends of how elastic your body is, and that time is different person by person.
Although I can just imagine how you are, I can tell you may need even less then one year if you already used to go to the gym, but we can't omit that there are people that can't make a full-split at all because their tissues aren't capable of such extensive ability.
So, it just depends, and I think it is better for you to ask it to your trainers.

Answer 4

There is a gentleman that says he can teach anyone to do full splits (and even farther than 180 degrees) in 4 months if they have the basic ability to do them. By that, he means if you can put one leg on a chair such that your hip is at 90 degrees (either for "front" splits or "side" splits), and do it with the other leg as well, then you have the basic tools and ability to do the splits.

I have a student following his plan right now, so I'll check with them on his name and website location..............

Answer 5

In seconds, just wear socks and find a well polished floor or a smooth patch of ice.

Answer 6

I guess 10 years. I have been trying to do it myself randomly but I guess you really have to have a trainer for that.

Answer 7

I realize that as a man and one who started to do the spits in my late 20’s and as someone who is above averagely muscular always seems to cause a lot of surprise when I do the front splits. (I can’t do the straddle splits yet but I’m about 8” from the ground at this point.) The reason that I bring this up is that I think anyone can do the splits, even the least likely candidates like me, and this is how.

Warm up with some cardiovascular exercise. I usually do the elliptical machine. Once warm the following stretches work really well.

Sit with legs together and reach both hands until you have your feet in your hands. Keep your back as straight as possible. Breathe normally and deeply. Hold for 30 Seconds.

While seated, bend one leg with foot back and away from body. Knee should be about 30 degrees away from other straight leg. Reach for foot of straight leg. Breathe normally and deeply. Hold for 30 Seconds. Repeat with other leg.

Lay on back. With one leg straight, pull other knee to chest with both hands. Breathe normally and deeply. Hold for 30 Seconds. Then pull same knee gently to the side until upper arm is flat on ground (If it hurts stop.) Breathe normally and deeply. Hold for 30 Seconds. With hand of same side grab outside of foot palm down and pull towards body. (If it hurts stop.) Breathe normally and deeply. Hold for 30 Seconds. With both hands grab same part of foot and gently pull towards center and hold. (If it hurts stop.) Breathe normally and deeply. Hold for 30 Seconds. Repeat other side.

Sit back up and place foot of one leg flat to the outside of the knee of the other and rotate upper body so that you can put the elbow of the straight legged side to the out side of bent knee. Look behind you as you do this. This one’s a yoga move I just don’t remember what it’s called. Breathe normally and deeply. Hold for 30 Seconds. Repeat other side.

Now put soles of feet together and as close to the groin area as possible. Grab the outsides of your feet together while knitting fingers. Use your elbows to push down knees. Keep back straight. Go as far down as you can with out pain in the knee. If you feel any knee pain or pressure ease up or stop. Breathe normally and deeply. Hold for 30 Seconds.

From this position extend one leg so that knee of extended leg is against sole of foot. Reach for sole of extended leg’s foot. Keep back strait and don’t bounce. Breathe normally and deeply. Hold for 30 Seconds. Repeat other side.

Now spread legs as far as comfortable. Reach towards center with back straight. Then reach for either sole with back as straight as manageable. Breathe normally and deeply. Hold for 30 Seconds for each side and center. Spread legs a little further if you can and repeat center.

Lie on stomach and bring bent leg under body so that knee is close to sternum and back is straight and parallel to ground. Breathe normally and deeply. Hold for 30 Seconds. From this position put palms on ground and push chest upward so that leg behind and upper body bend toward each other stretching abdomen a little. Breathe normally and deeply. Hold for 30 Seconds. Repeat other side.

After this you can attempt the splits a little but don’t try to go all the way down. It will take several months, or more if you’re super old like me—33, but do not rush it or you may hurt yourself. Always make sure there is no undue pressure on your knees and/or back and if there is stop immediately. Don’t risk injury. I wish you luck. I apologize if the descriptions are hard to follow.