Gymnasts are known for their flexibility and limberness, and one of the benchmark movements is the splits. While most of us don't want or need to get into a full split, it is important to understand why we need to stretch by doing splits. A healthy hip should be flexible (have full range of motion) and strong (be stable while moving under load), so it's important to strive for balance between strength and flexibility in your training.
In this video, Coach Carl reviews the middle split and discusses some applications and benefits of this flexibility movement in the training room. Carl then demonstrates a dynamic stretch by showing how to roll in and out of a middle split with a partner. As with any exercise, it's important to be warmed up when doing these stretches and be on tension to avoid injury. Communicate with your partner throughout the progression and only go as far as your limit.