If you’ve been twirling competitively for a while, you have probably graduated from a basic strut to an x-strut. X-struts are not like a typical baton twirling routine. They require that the rod remains in your palm at all times. That means no tossing, rolling, etc. Therefore, the routine relies on both a hands-on manipulation of the baton as well as kicks, illusions, and other graceful moves. One thing these moves all have in common is flexibility. To help you with your X-strut routine, Starline Baton has put together this list of stretches and tips on how to properly execute them in order to help you take your illusions to the next level.

Butterfly Stretch
For this stretch, you will need to get started in a seated position with your legs in front of you. Then, press the soles of your feet against each other with your knees bent, while bringing your feet in close to your body. To determine that you are setup correctly, your legs should look like a butterfly wing. Now to execute the stretch, lean forward and bend at the waist to stretch your hamstrings, back, and thighs. Make sure to keep your abs engaged and avoid curling forward.

Splits/Lunge Stretch
Even if you can’t do a splits at this time, this stretch should help you get there so that you can have an even more defined illusion. To start, you will need to get on one knee and stretch the opposite leg out in front of you. Stretch by leaning forward or widening your legs as you get closer to full splits.

Toe Touches
This stretch is a staple in improving flexibility, and there are many different versions of it. First, you can stand either with your feet together, hip length apart, or a wide, low stance and reach for your toes. You can also do these in a seated position with your legs out in front of you. By doing this, you give your hamstrings a deep stretch, and flexible hamstrings will aid in perfecting several x-strut moves.

Arm Stretches
We should not forget about stretching your arm muscles! Flexibility in that region of your body is a must for both twirling and x-strut moves. For this position, you will need to bring your left arm straight across your body to the right, and use your right arm to make a right angle in front of you. Your left arm should be in the crook of your right, and then proceed to stretch it out by pulling your left arm towards you. Another arm stretch is pulling your left arm up and bending it behind your head while your right arm extends downward. Make sure to address both arms in equal fashion for each stretch.

Flexibility is just as important as cardio and muscle, so don’t forget to stretch. By stretching regularly, you will increase your capacity to kick high, lunge low, and make that illusion straight and vigorous. For more baton twirling practice tips, keep following Starline Baton!

Posted: 3/29/2017