No.1 - l am 3inches away from (straddle/box) splits,
any tips and rougly how long do u rekon it will take for me to get my splits to the floor as quick and effecient as possible?

no.2 l can just about do Press to handstand with arms bent , how can l learn to do it properly with arms straight and can you give me a rough estimate of how long u rekon it could take considering l can do it with bent arms.

no.3 laying on the floor arching my back upwards and making my head and feet meet, whats the best training for this and how long do you rekon it could take

No. 1 - Try over splits (where u put one leg up on a mat). And stretch for at least 10 minutes everyday. It will take ar ealyl long time to get down ur splits, depending on how much & often u stretch Anywhere from 6 motnhs-2 years.

No. 2 - Have coaches give u a light spot so that ur body can get used to doing it hte right way. Eventualyl ur body will become strong enough to do it by itself. Also, practice it next to a wall, so that ur back is using the wall as support. It wo not take long at all, probably 2 weeks- 2 months.

No. 3- Just keep doing bridges (where u lay on ur back & push up so ur back is arched). l do not know..just keep going a little farther each time. Also , stretch ur shoulders. Put ur hands on a wall about shoulder height, & bend down stretching ur shoulder towards the ground. It could take a while, depending on how flexible ur back/shoudlers are. l would say at least 1 month.

My recommendation to u is to do pilates as much as possible. It will make u flexible & be able to do the splits within 3 weeks if you're consistent with these workouts. Pilates & working with a balance ball will help u gain flexibility through ur back & spine. When ur core is strengthened & ur spine elongated through these exercises, ur flexibility will increase.

Practise arching after you've warmed up & done these workout programs each day & u will be able to do this probably in about 3 weeks time.

l say 3 weeks because you're sound like you're already fit but just need a little bit of training with movements for flexibility.