Pratique du Shadowing: The Only Middle Split Video You'll Ever Need - Apprendre l'anglais à l'oral avec la vidéo

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This is the only middle split video that you will ever need to watch.

C'est la seule vidéo sur le grand écart latéral que vous n'aurez jamais besoin de regarder.

Bear with me, it sounds complicated at first because not only is there specific muscles that you need to train, but you also need to work with your own bone structure

to find a way to make the middle splits actually work for your body.

Believe it or not, I actually have terrible middle split genetics with my bone structure, but I can make it work, so can you.

So the first and most obvious step, you need some flexible muscles.

The main ones being your hamstrings and of course your adductors

Which most people just call their inner thighs

So here's a quick test Can you put your palms fully flat on the ground?

And next, in a butterfly stretch, can you touch your forehead all the way to your toes?

But the ultimate test, which combines both the hamstrings

and the adductors flexibility into one beautiful stretch The pancake stretch You'll know you've made it

when you can touch your chest

or even your stomach all the way down to the ground

So right there is a very simple list of stretches hamstring stretch butterfly stretch

and pancake stretch and as you can see There are easy variations

Exhale sink deeper and you're going to hold in there are heart variations

And then you're going to reach your elbow all the way down

and this goes for every single exercise easy hard easy hard

but the most important stretch is practicing the middle splits at whatever level you are at right now.

You're never gonna get better at the actual skill unless you practice it, but first you need to know the technique that's gonna get you there.

But before that, a sponsor.

Surprise!

It's me, the sponsor!

But seriously though, I have a full middle split program at the top of the description.

Go ahead and click it, check it out, stay flexy guys.

Back to the video, right?

Come on.

Alright, alright, Alright, back to technique.

This bone right here is called your femur.

It's shaped a little bit like this, and it fits into your hip socket, and it moves around kind of like this.

But when you just try and go to your middle split with no technique, ow, something happens.

The top part of your femur smashes into your pelvis, and as you can see, the leg doesn't go out a full 180 degrees.

It stops before you can get to the middle split position.

Not fun.

So this is where your genetics come in.

Some people have different hip angles, And if you have a higher hip angle, it doesn't really matter if you just go out straight to the side like that.

But that is definitely not me, and I'm assuming it's not you because only a small percentage of the population actually has that.

Seriously, I have bad middle split genetics.

This is about as far as I can go, and my head isn't even in frame.

But luckily, there is a solution, and it's called external rotation.

What the heck is that?

Let's say you have a terrible femoral angle kind of like me

and it looks a little bit like this

So instead of just going out out out to the side what you do is you

Externally rotate as you go to the side and you're able to go 180 degrees to the side so you

Rotate outwards as you move to the leg to the side instead of going out you rotate

and you go out See

but remember the beginning of the video I kept one muscle group secret

and it's the one that usually hinders external rotation Your ability to externally rotate your hips is dictated by your glutes.

Because I know somebody is going to correct me.

Yes, I know it's the external rotators and not the glutes.

And I know they're not the same thing.

But for simplicity's sake, please, we're just going to say glutes.

I'm sorry.

But for real though, most glute stretches also stretch the external rotators.

So that's why.

That's why it's like that.

Back to the video.

So we need to add another stretch to the mix and

that stretch is the pigeon pose

And you bet there's an easy version opposite side glute just like

that and the hard version You're going to lean the chest just pick the variation

that works best for you

So instead of just stopping where it hurts you can externally rotate

which looks like this which gives me Access to more range of motion

And if you're really picky about keeping your feet on the ground

because it's a straddle not a middle split Spot the difference

straddle middle split straddle middle split the only difference between those

two stretches is the ankle Flexibility to put your foot on the ground

which I'll make a video about soon

But for most people who aren't martial artists just focus on the hips

so now that you have the proper technique That's great, but it doesn't automatically mean you're flexible.

You still need to stretch but exactly how much?

There are two papers that I would look at.

There's this one, which looked at all the available literature at the time

and found out that about five minutes a week is the minimum to make flexibility progress.

So all I gotta do is hold a stretch for five minutes a week and then I'm done?

Uh, not quite.

Because in this second paper, they found diminishing returns the longer you held the stretch.

They tested 15 seconds, 30 seconds.. in 60 seconds

and what do you know 30 seconds outperformed all of them

so what that really means is you need to get 30 second sets enough times

that the total volume adds up to five minutes don't worry

you don't have to do math for 30 seconds that's 10 sets every single week

that means that if you hold a 30 second stretch

and then you rest and then you hold

that 30 second stretch again that's one minute toward your five minute total and if you do that monday tuesday Wednesday, Thursday, and Friday, and you rest on Saturdays and Sundays,

that's five minutes a week, and you just have to do that for every single stretch.

Or theoretically, you could do five sets of 30 -second stretches every Monday and Wednesday for every single stretch, but that's a little much for me.

But whatever floats your boat, I've made progress doing both.

So if we were to build a routine out of everything we learned, it would look a little something like this.

Hamstring stretch, 30 seconds.

Butterfly stretch, 30 seconds.

Then your pancake stretch, again 30 seconds pigeon stretch 30 seconds

and then lastly you need to practice your middle split at whatever level you're at now technically

if you did this you would only need to do a four days a week

and it would count as six minutes toward each muscle group

which is more than the five minute requirement what how well there's only three muscle groups you really care about

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and the hamstring stretch stretch is one of them so that's 30 seconds out of the way,

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but it gets interesting when you get to the butterfly stretch because this one stretches your adductors and your glutes.

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So for one stretch, you get 30 seconds of volume in both muscle groups.

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So the pancake stretch does the same thing, but for the hamstrings and adductors, the pigeon gets the glutes and the middle split, well that one does all three.

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Nice.

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So if you repeat that entire session four days a week, that's three, six, nine, 12 sets of 30 seconds every week for every muscle group.

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12 sets of 30 seconds in each muscle group equals six

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minutes every single week for every muscle group needed to get the middle split.

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So all your bases are covered and it's just a matter of time before you get to your middle splits.

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Now, of course, if you would like more variation in your training and different exercises every week, I have a full middle split program that I mentioned earlier.

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It's at the top of the description, I highly recommend checking it out.

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Stay flexy guys.

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Vocabulaire et conseils d’expression pour cette leçon

Cette leçon d’expression orale de niveau B2 s’appuie sur la vidéo « The Only Middle Split Video You'll Ever Need ». Les mots qui reviennent le plus souvent : stretch, split, middle, muscle, glute. Cette vidéo contient 111 phrases et 1386 mots à répéter en shadowing. La partie parlée dure 7:27. Le locuteur parle vite, environ 186 mots par minute : attendez-vous à des liaisons et à des sons réduits. 83 % des mots font partie des 3 000 mots les plus courants en anglais ; le reste mérite d’être vu avant de commencer.

Vocabulaire clé de cette vidéo

Les 15 mots les plus avancés de la vidéo, avec leur prononciation et leur sens :

Mot	Prononciation	Sens
hamstring nom	/ˈhæmstɹɪŋ/	ischio-jambier
rotate verbe	/ˈɹoʊ.teɪt/	tourner, rotationner
adductor nom	/əˈdʌktəɹ/	adducteur
pancake nom	/ˈpæn.keɪk/	crêpe, pancake
butterfly nom	/ˈbʌ.tə(ɹ).flaɪ/	papillon
variation nom	/ˌvɛəɹiˈeɪʃn̩/	variation
straddle verbe	/ˈstɹædəl/	enfourcher, se mettre à califourchon
pigeon nom	/ˈpɪ.dʒɪn/	pigeon
genetics nom	/dʒəˈnɛt.ɪks/	génétique
flexibility nom	/ˌflɛksɪˈbɪlɪti/	souplesse, flexibilité
sponsor nom	/ˈspɒn.səː/	commanditaire, sponsor
rotation nom	/ɹoʊˈteɪʃən/	rotation, tour
flexible adjectif	/ˈflɛk.sɪ.bəl/	flexible
diminish verbe	/dɪˈmɪnɪʃ/	réduire
exhale verbe	/ˌɛksˈheɪ̯l/	expirer

Les verbes à particule que vous entendrez

Mot	Prononciation	Sens
go out verbe		sortir
find out verbe		découvrir, savoir
go ahead verbe	/ˌɡoʊ əˈhɛd/	vas-y, allez-y

La grammaire de cette vidéo

Les structures que le locuteur utilise le plus, avec les mots exacts de la vidéo :

Structure	Dans la vidéo
Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait	is called · is dictated · are covered
Present perfect have/has + participe passé — une action passée qui compte encore maintenant	you've made · I've made

Prononciation à surveiller

Le locuteur utilise 28 contractions et formes réduites, comme you're, I'm, doesn't. Prononcez-les sous leur forme courte, telles que vous les entendez.

Les sons « th »: thigh /θaɪ/, mathematics /mæθ(.ə)ˈmæt.ɪks/
Les sons « sh » et « zh »: variation /ˌvɛəɹiˈeɪʃn̩/, rotation /ɹoʊˈteɪʃən/, diminish /dɪˈmɪnɪʃ/, martial /ˈmɑɹʃəl/, smash /smæʃ/
Mots longs — placez bien l’accent: flexibility /ˌflɛksɪˈbɪlɪti/, technically /ˈtɛk.nɪˌkəl.i/, mathematics /mæθ(.ə)ˈmæt.ɪks/

Les sons difficiles pour les francophones :

/h/ — il se souffle, il n’est pas muet: hamstring /ˈhæmstɹɪŋ/, exhale /ˌɛksˈheɪ̯l/, hinder /ˈhɪndɚ/, forehead /ˈfɔɹ.hɛd/, heck /hɛk/
/tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: pigeon /ˈpɪ.dʒɪn/, genetics /dʒəˈnɛt.ɪks/
/r/ anglais — langue recourbée, sans frotter la gorge: hamstring /ˈhæmstɹɪŋ/, rotate /ˈɹoʊ.teɪt/, adductor /əˈdʌktəɹ/, butterfly /ˈbʌ.tə(ɹ).flaɪ/, variation /ˌvɛəɹiˈeɪʃn̩/

Comment s’entraîner avec cette vidéo

Écoutez la vidéo en entier une fois sans parler et notez les mots que vous ne connaissez pas.
Commencez à la vitesse 0,75×, répétez phrase par phrase, puis revenez à la vitesse normale quand cela devient facile.
Enregistrez-vous et comparez avec l’original, en faisant attention à des mots comme hamstring, rotate, adductor.

Qu'est-ce que la technique du Shadowing ?

Le Shadowing est une technique d'apprentissage des langues fondée sur la science, développée à l'origine pour la formation des interprètes professionnels. Le principe est simple mais puissant : vous écoutez de l'anglais natif et le répétez immédiatement à voix haute — comme une ombre suivant le locuteur avec un décalage de 1 à 2 secondes. Les recherches montrent une amélioration significative de la précision de la prononciation, de l'intonation, du rythme, des liaisons, de la compréhension orale et de la fluidité.

Technique du shadowing : lire le guide complet étape par étape →

Pratique du Shadowing: The Only Middle Split Video You'll Ever Need - Apprendre l'anglais à l'oral avec la vidéo

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