Wow, what my coach told me is to bend one leg and strech out the other in the split position. Well my coach i had last year. another cool thing we did was lie on the floor and push our diaphrams while we shouted.
we do one where a friend hold your leg up in the air until u start to hurt once it starts to hurt your friend will hold it there then the nxt leg uh sit on the ground legs spread apart then hands go out in front of u and leah forward stretch forward!!