Skill: Flexibility
Drill: Pad Slides
Equipment needed: Three small pads per line
Instructors needed: 1 per Line
Description: The students will develop their flexibility by sliding their feet out in middle splits while standing on two small pads. This is a passive flexibility exercise.
Teaching SKILLZ:
INTRINSIC MOTIVATION – On the second round, the instructor can explain to the students that if they hold their middle split for ten seconds, they will make their instructors proud. If they are able to hold their split for twenty seconds, then they will make their parents proud too. If they are able to hold their split for thirty seconds, they will make themselves proud too.
RESPONSE INHIBITION – The student must stay in their split for the entire duration. This works on the ability to complete a task despite distraction, the distraction being any discomfort they may feel from stretching.
Step 1
Divide your students into lines.
Step 2 – Setting Up the Drill:
For each line you will need three small pads set in a row on their ground.
Step 3 – Explain the Rules:
  • You will stand on the two outside pads and place your hands on the center pad.
  • Slide the two outside pads into middle splits with your feet as your hands remain on the center pad.
  • Once you slide the pads out as far as you can, count to ten.
  • Make sure you use good control as you slide the pads out so that you do not pull a muscle.
Step 4 – Takeaways:
  • Keep your feet on the pads.
  • Slowly move your feet out until it’s uncomfortable.
  • Try not to move as you’re holding your split.
Step 5
  • Continue until each student has three turns.
How To Video