More split stretches (static and dynamic)

So I've been attempting to get back into the fitness level I was when I did Synchro and competitive swimming (over all endurance, flexibility and stength increase) and so I've been bumming around the internet finding various workouts and routines to incorperate into my practice and found these split stretches which are rather good. In synchro you have to have over-splits (basically you prop stuff under you feet to extend your split) so you can have flat split in the water since you don't have gravity to help you. Anyways, I'm nowhere near there but I wanted to share some new stretches/rountines, some of which I hadn't seen before. For some of the dynamic ones it refers to things in synchro positions so here is a link to the basic description of them. Do remember that they are described as if you are on the surface of the water or upside-down in the water, otherwise it gets confusing. http://en.wikipedia.org/wiki/Synchronised_swimming#Positions FLEXIBILITY STRETCHES (From Sue Nesbitt and Kay Burton) These exercises address the muscles necessary for a flat split position. They will assist you in becoming more flexible if you do them correctly. Hold each position for at least 90 seconds. 1. Frog sit on the stomach with the bottom of the feet together, knees out to the side. The object of this stretch is to get the feet on the floor. Start with no resistance; the weight of the feet will be enough of a resistance for most swimmers. As the swimmer becomes comfortable in the position, weights can be placed on the ankles or the feet can be gently pressed to the floor by another swimmer. 2. Lying on the back, bring the knee onto the chest. Flex the foot with the hands applying pressure to the bottom of the foot downward, and then extend both legs away from the center of the body. The horizontal leg should be stretched away from the body with good extension through the hip, knee, and ankle, without touching the foot to the ground. The bent leg should be stretched outward through the knee over the body. It is crucial to have the hips aligned correctly. After the position is held, let go of the foot and try to hold the position. 3. From the position above, start to straighten the bent leg. This should only be done with the horizontal leg completely extended and with the hips maintaining their alignment. Do not feel like the straighter the better…the better aligned the better. 4. Kneeling with one foot on the floor and bent in a 90-degree position, put the hands on the floor and bend the back leg behind the body with the toes flexed so that they are on the ground. Pick the back knee up and stretch only so far as the hips can stay straight. Keep the hands close to the feet. 5. Stand up with one leg extended in front of you; the leg should be supported on something like a chair or bar. The knees should be facing straight (not turned out) and the hips squared. Pull up on the kneecap, press down on the heel and lengthen up and through the head and bend over. Remember only to go as far as the hips can be squared. From the standing position, go up on your toes and hold, then come down to a bent position and repeat. The body should be still. 6. Repeat the #5 position but with the leg to the side. The knee of the supported leg should be facing upward. When you bend over, make sure you lift up and over. Repeat the bend and straighten. 7. Repeat the #5 position but with the leg to the rear. Remember to position the leg so the knee is pointing downward and the hips are squared. DYNAMIC STRETCHES (From Kay Burton) Be sure to do at least five minutes of stretches and muscle-warming activity to prepare the muscles for these exercises. Start with 20 repetitions (10 repetitions on each side) of each exercise and increase as needed. Each static stretch should be held for at least 60-120 seconds. 1. Lie on the back with the body extended and the hips squared. Keeping the right extended, kick it up in an arch so it passes through a ballet leg position (ideally to reach the torso). Alternate the kicks with toes pointed and feet flexed. Hold the position in a static stretch (first holding with hands, then letting go). Repeat with left leg. 2. Repeat #1 with the horizontal leg in a bent position (approximately 45 degrees) with foot on the floor. Hold the position in a static stretch (first holding with hands, then letting go). Repeat with left leg. 3. Start in a flamingo position on the ground (right leg vertical, left leg in a tub position, upper body piked to left leg). Simultaneously extend the left leg out to a horizontal position while kicking the right leg over the torso (upper body will become parallel to the ground but do not touch). Return to a flamingo position and repeat. Hold the position in a static stretch (first holding with hands, then letting go). Repeat with a left flamingo. 4. Start in a prone pike position (upper body on the floor, legs extended perpendicular to the ground). Kick the legs to a split position so that the right leg is over the torso and left leg is extended away from the body. Hold the position in a static stretch (first holding with hands, then letting go). Repeat with left splits. 5. Start in a prone pike position. Simultaneously kick the legs out to side splits while reaching with the arms through the legs (also an abdominal exercise). 6. Lie on the right side with the right arm propped under head, the left arm steadying the body in front. Both legs should be extended to the side, knees facing forward. Kick the left leg so that it passes through a side crane position (ideally to reach the torso). Hold the position in a static stretch (first holding with hands, then letting go). Repeat lying on the left side. 7. Lie on the stomach with the arms to the side, hips squared on the ground and legs extended with knees to the ground. Kick the right leg backward so that the leg passes through knight position (ideally to reach the torso). Hold the position in a static stretch (first holding with hands, then letting go). Repeat with the left leg. 8. Kneeling on the ground with hands touching the floor in front, extend the right leg behind without touching the foot to the ground. Kick the leg upward so that it passes through the horizontal axis of the body. Hold the position in a static stretch (first holding with hands, then letting go). Repeat with the left leg. 9. Standing in an upright position, kick the right leg upward to pass through an upright crane position (ideally to reach the torso). Hold one hand at the point you wish the leg to reach so that it touches it on each kick. After each kick is executed, let the leg pass through the vertical axis about 10 degrees (without touching the ground) so that more momentum can be used to propel the leg upward. Hold the position in a static stretch (first holding with hands, then letting go). Repeat with the left leg. 10. Repeat #9 but with the leg kicked out to the side. 11. Repeat #9 but with the leg kicked out to the back.