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