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How to Improve Range in Second Splits

Do you or your students struggle to improve range in second splits? Assessing the current quality and location of the restriction is essential to create the most effective program to improve range. Get started by watching the video with Lisa explaining how to assess second splits. Then, refer to the special PDF that we have created which outlines what each type of restriction may be, and how to work with it. Feel free to print this PDF out and use either at home or in the studio.

The Assessment:

  • Step One: Start sitting with the legs in front.
  • Step Two: Slowly move the legs out to the sides until the first point of restriction. Make sure not to push too deeply into range, instead looking for the first sign of restriction.
  • Step Three: Place a hand over the location of the restriction, and consider the quality of restriction. Does it feel compressed, stretching, or more in a line of pull?
  • Step Four: Use the PDF to determine the most likely cause of the restriction, and considerations on how to work on improving range most safely.
  • Note: You may find restriction in a few different areas, or a different area on each side, which will require a different set of mobilisation techniques to resolve.

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