Important Announcement About Christmas Spectacular. Learn More

Rockettes Strength & Conditioning: Jump Splits

Ragdoll Jump splits

Jump splits are one of the most physically demanding and acrobatic moves in the Christmas Spectacular. In the Rag Doll number, we jump in the air and land in a split position. Since we perform this move up to four times a day, six days a week during the season, we need to prepare and condition our bodies in order to prevent injuries. Here’s how we do that:

Goal:  To stretch muscles including psoas, hamstrings, calves and hip flexors.

Part 1: Begin kneeling on left knee with right leg supporting in front. Tuck pelvis and raise left arm, rotate and reach back to the right.  Hold for 30 seconds, feeling a stretch along the psoas. Return to starting position.

Part 2:  Shift weight back while straightening front knee with heel resting on the ground and raising toes to the ceiling.  Lean forward and place hands on the floor, to feel a stretch behind the extended right leg. Hold for 30 seconds.

Part 3:  Shift weight forward, bending the right knee until it is directly over the right ankle.  Curl the toes under and extend the left knee into a runner’s lunge. Hold for 30 seconds, feeling a stretch in the hip flexors.

These injury prevention tips were created in partnership with Rothman Orthopaedic.