Active Stretches

Skill:
STRETCHING
Drill:
Active Stretching:
Advanced Lunges
Equipment needed:
None
Instructors needed:
Several to monitor
Description:
The students will improve their ACTIVE stretching by further targeting range of motion in the Hips and Quads.
Step 1
  • Divide your students into lines.
    • Step 2 -Explain the rules:
  • Go to a forward lunge position with the rear knee on the floor.
  • Lean forward touching your chest to your lead knee and hug the knee.
  • Push your hips forward into the floor and hold for 10 seconds.
    • Step 3:
  • Continue for 2 reps on each side.
    • How To Video
    https://skillz.wistia.com/medias/m5x3upc4jy?embedType=async&seo=false&videoFoam=true&videoWidth=640
    Skill:
    STRETCHING
    Drill:
    Active Stretching:
    Starfish Stretch
    Equipment needed:
    None
    Instructors needed:
    Several to monitor
    Description:
    The students will practice their ACTIVE stretching targeting all of the muscles required to perform twisting motions.
    Step 1
  • Divide your students into lines.
    • Step 2 -Explain the rules:
  • Lay flat on your stomach with your hands by your side as if you were going to perform a push up.
  • Cross one leg over the other and scissor your legs apart as far as they will go.
  • Then raise your upper body off the floor using your arms while keeping your shoulders square with the front of the classroom.
  • Hold for 10 seconds then switch legs.
    • Step 3:
  • Continue for 2 reps on both sides.
    • How To Video
    https://skillz.wistia.com/medias/m5x3upc4jy?embedType=async&seo=false&videoFoam=true&videoWidth=640
    Skill:
    STRETCHING
    Drill:
    Active Stretching:
    Twisting Rubber Guard Stretch
    Equipment needed:
    None
    Instructors needed:
    Several to monitor
    Description:
    The students will work on their ACTIVE stretching by focusing on their Gluts and the range of motion in their Hips and Back.
    Step 1
  • Divide your students into lines.
    • Step 2 -Explain the rules:
  • Sit with one ankle crossed over the opposite knee.
  • Lift and hug the ankle close to your chest.
  • Slowly twist side to side for 10 seconds.
    • Step 3:
  • Continue to stretch in both directions for 2 reps.
    • How To Video
    https://skillz.wistia.com/medias/m5x3upc4jy?embedType=async&seo=false&videoFoam=true&videoWidth=640
    Skill:
    STRETCHING
    Drill:
    Active Stretching:
    Wrist-lock Stretch
    Equipment needed:
    None
    Instructors needed:
    Several to monitor
    Description:
    The students will practice their ACTIVE stretching by working on the range of motion in their Wrists.
    Step 1
  • Divide your students into lines.
    • Step 2 -Explain the rules:
  • Sit on your knees in a relaxed position.
  • Place both hands on the floor palms up with fingers pointing towards yourself.
  • Slowly sit back on your heels and hold the position for 10 seconds.
  • Then switch hand position by placing your palms on the floor with fingers towards yourself.
  • Hold for 10 seconds.
    • Step 3:
  • Continue for 2 reps on both sides.
    • How To Video
    https://skillz.wistia.com/medias/m5x3upc4jy?embedType=async&seo=false&videoFoam=true&videoWidth=640

    Dynamic Stretches

    Skill:
    STRETCHING
    Drill:
    Dynamic Stretching:
    Calf Push Up Stretch
    Equipment needed:
    None
    Instructors needed:
    Several to monitor
    Description:
    The students will work on their DYNAMIC stretches by rocking back on their heels stretching their ankles then forward pushing up onto the balls of their feet for ankle mobility.
    Step 1
  • Divide your students into lines.
    • Step 2 -Explain the rules:
  • Stand with both feet shoulder width apart.
  • Rock back onto your heels lifting your toes off the ground.
  • Then rock forwards lifting yourself onto the balls of your feet extending yourself as high as you can.
  • Alternate back and forwards 10 times.
    • Step 3:
  • Continue to stretch for 2 sets.
    • How To Video
    https://skillz.wistia.com/medias/moxln2u07o?embedType=async&seo=false&videoFoam=true&videoWidth=640
    Skill:
    STRETCHING
    Drill:
    Dynamic Stretching:
    Hacky Sack
    Equipment needed:
    None
    Instructors needed:
    Several to monitor
    Description:
    The students will practice their DYNAMIC stretching focusing on knee and hip mobility by touching the inside of the foot to the opposite hand.
    Step 1
  • Divide your students into lines.
    • Step 2 -Explain the rules:
  • Stand with feet shoulder width apart.
  • Raise your left knee and swing your left foot to the inside towards your right hand.
  • At the same time try and touch your right hand to your left foot.
  • Focus on not leaning too far forward.
  • Alternate legs 10 times each side.
    • Step 3:
  • Continue for 2 sets.
    • How To Video
    https://skillz.wistia.com/medias/moxln2u07o?embedType=async&seo=false&videoFoam=true&videoWidth=640
    Skill:
    STRETCHING
    Drill:
    Dynamic Stretching:
    Jogging Kicks
    Equipment needed:
    None
    Instructors needed:
    Several to monitor
    Description:
    The students will test their DYNAMIC stretching focusing on the quads by jogging in place trying to touch their heels to their bottom.
    Step 1
  • Divide your students into lines.
    • Step 2 -Explain the rules:
  • Stand with feet shoulder width apart.
  • When the instructor says go you will jog in place.
  • Focus on not raising your knees, instead try and kick yourself in the bottom with your heels.
  • Continue to jog for 10-15 seconds.
    • Step 3:
  • Continue for 2 sets.
    • How To Video
    https://skillz.wistia.com/medias/moxln2u07o?embedType=async&seo=false&videoFoam=true&videoWidth=640
    Skill:
    STRETCHING
    Drill:
    Dynamic Stretching:
    Toy Soldier
    Equipment needed:
    None
    Instructors needed:
    Several to monitor
    Description:
    The students will practice their DYNAMIC stretching by raising their leg straight in front and touching their leg/foot with the opposite hand.
    Step 1
  • Divide your students into lines.
    • Step 2 -Explain the rules:
  • Stand with feet shoulder width apart.
  • Raise your left leg with your knee straight.
  • Turn your torso to the left reaching towards your left foot with your right hand.
  • Focus on keeping your leg and body straight.
  • Alternate sides 10 times.
    • Step 3:
  • Continue for 2 sets.
    • How To Video
    https://skillz.wistia.com/medias/moxln2u07o?embedType=async&seo=false&videoFoam=true&videoWidth=640

    Partner Stretches

    Skill:
    STRETCHING
    Drill:
    Partner Stretching:
    Kicking Stretch
    Equipment needed:
    None
    Instructors needed:
    Several to monitor
    Description:
    The students will practice their PARTNER stretching with their partner in a kicking position holding their leg as high as possible.
    Step 1
  • Divide your students into lines.
    • Step 2 -Explain the rules:
  • Face your partner while kneeling down.
  • Have your partner place their foot sideways on your right shoulder with their toes behind your neck.
  • Then grab their hand.
  • Slowly stand up until they say “stop” and hold for 10 seconds.
  • Then switch legs and repeat.
    • Step 3:
  • Continue for 2 sets.
    • How To Video
    https://skillz.wistia.com/medias/sxxev678d4?embedType=async&seo=false&videoFoam=true&videoWidth=640
    Skill:
    STRETCHING
    Drill:
    Partner Stretching:
    Lay on the Rock
    Equipment needed:
    None
    Instructors needed:
    Several to monitor
    Description:
    The students will work on their PARTNER stretching focusing on the abdominals and back mobility by laying across the back of their partner.
    Step 1
  • Divide your students into lines.
    • Step 2 -Explain the rules:
  • Have one partner curl up into a ball on the floor.
  • The other partner will sit facing away from them.
  • Then lean back and stretch out over your partner’s back.
  • Hold for 10 seconds then repeat.
    • Step 3:
  • Continue to stretch for 2 sets each.
    • How To Video
    https://skillz.wistia.com/medias/sxxev678d4?embedType=async&seo=false&videoFoam=true&videoWidth=640
    Skill:
    STRETCHING
    Drill:
    Partner Stretching:
    Laying Hip Stretch
    Equipment needed:
    None
    Instructors needed:
    Several to monitor
    Description:
    The students will test their PARTNER stretching by having their partner cross their leg and gently press it to the opposite side until it touches the floor.
    Step 1
  • Divide your students into lines.
    • Step 2 -Explain the rules:
  • One partner will lay on their back with arms extended to the side, feet together and straight.
  • Then bend one knee and place it across your body.
  • Your partner will place one hand on your opposite shoulder, holding it to the floor.
  • The other hand will gently press on the bent knee until it touches the floor on the right side.
  • Hold for 10 seconds and then switch to the other leg.
    • Step 3:
  • Continue to stretch for 2 sets.
    • How To Video
    https://skillz.wistia.com/medias/sxxev678d4?embedType=async&seo=false&videoFoam=true&videoWidth=640
    Skill:
    STRETCHING
    Drill:
    Partner Stretching:
    Rocking Straddle Stretch
    Equipment needed:
    None
    Instructors needed:
    Several to monitor
    Description:
    The students will practice their PARTNER stretching with each other by holding hands in the straddle stretch position and rocking slowly back and forth.
    Step 1
  • Divide your students into lines.
    • Step 2 -Explain the rules:
  • Sit facing each other in the straddle stretch position.
  • One partner will place their feet on the ankle or inside of the knee of their partner and then hold hands.
  • Rock slowly back and forth holding for a few seconds.
  • Continue for 10-15 seconds.
    • Step 3:
  • Continue to stretch for 2 sets.
    • How To Video
    https://skillz.wistia.com/medias/sxxev678d4?embedType=async&seo=false&videoFoam=true&videoWidth=640

    Passive Stretches

    Skill:
    STRETCHING
    Drill:
    Passive Stretching:
    Cross Leg Twist
    Equipment needed:
    None
    Instructors needed:
    Several to monitor
    Description:
    The students will work on their PASSIVE stretching focusing on their back.
    Step 1
  • Divide your students into lines.
    • Step 2 -Explain the rules:
  • Sit with one leg crossed over the other.
  • Use the opposite elbow to push against the crossed leg.
  • Hold the stretch for 10 seconds.
    • Step 3:
  • Continue to stretch in both directions.
    • How To Video
    https://skillz.wistia.com/medias/txypz4hsgs?embedType=async&seo=false&videoFoam=true&videoWidth=640
    Skill:
    STRETCHING
    Drill:
    Passive Stretching:
    Neck Pulls
    Equipment needed:
    None
    Instructors needed:
    Several to monitor
    Description:
    The students will practice their PASSIVE stretching by targeting the muscles in the neck for greater range.
    Step 1
  • Divide your students into lines.
    • Step 2 -Explain the rules:
  • Sit on your knees in a relaxed position.
  • Use a hand on the crown of the head to gently pull you head to your shoulder.
  • Hold the position for 10 seconds.
    • Step 3:
  • Continue for 2 reps on both sides.
    • How To Video
    https://skillz.wistia.com/medias/txypz4hsgs?embedType=async&seo=false&videoFoam=true&videoWidth=640
    Skill:
    STRETCHING
    Drill:
    Passive Stretching:
    Rubber Guard Stretch
    Equipment needed:
    None
    Instructors needed:
    Several to monitor
    Description:
    The students will practice their PASSIVE stretching by targeting the muscles in the Gluts and Back.
    Step 1
  • Divide your students into lines.
    • Step 2 -Explain the rules:
  • Lay on your back.
  • Cross one ankle over the opposite knee.
  • Lift that knee to your chest.
  • Thread one arm through your legs and around your knee, and the other arm around the same knee.
  • Squeeze and hold this position for 10 seconds.
    • Step 3:
  • Continue for 2 reps on both sides.
    • How To Video
    https://skillz.wistia.com/medias/txypz4hsgs?embedType=async&seo=false&videoFoam=true&videoWidth=640
    Skill:
    STRETCHING
    Drill:
    Passive Stretching:
    Seal Stretch
    Equipment needed:
    None
    Instructors needed:
    Several to monitor
    Description:
    The students will improve test their PASSIVE stretching by targeting their Abdominals.
    Step 1
  • Divide your students into lines.
    • Step 2 -Explain the rules:
  • Lay on your stomach facing the front.
  • Make a diamond with your hands touching your index finger and thumbs together.
  • Place your hands on the floor under your sternum and extend your arms lifting your upper body off the floor.
  • Hold the position for 10 seconds.
    • Step 3:
  • Continue for 3 reps.
    • How To Video
    https://skillz.wistia.com/medias/txypz4hsgs?embedType=async&seo=false&videoFoam=true&videoWidth=640