SPLITS
Do recovery splits when you arrive home from practice or sometime in the evening on non-practice days. 3 mins on each side. This is sitting in a split comfortably with yoga blocks or pillows under the center of their legs or on the side of them to relax. Make sure the back leg is straight and hips are square. They can do this while reading for homework after they get out of the shower or just before bed to calm their minds and activate their PSNS. This should not be straining or forced splits. It’s only 6 mins of their time so it should be done every single evening.
For those flat on any split should use a block or something stacked to go into over splits then lay on pillows. Remind them that fidgeting and breaking it won’t relax the muscles. It may take them some time to find the most comfortable way for them to achieve a relaxing stretch.
A good swimmer can do good splits both right side up and upside down.