Over the last few years these are the lesson plans I tend to use during PE class. The choice of lesson plan can be dictated by the activity, for example if the class is doing sit and reach or sit up test there are lesson plans for that. Or else there are some general lesson plans I can use.
The first big lesson I teach is hamstring flexibility.
Today we will review Ya Tui Gong in the context of Hamstring Flexibility. The Hamstrings are the 'Hamstring Muscle Complex' at the back of the femur. They are above the calves and below the glutes.
Today we will train the above and then the related move from the 24 (probably support the sky and search the sea).
Open with a discussion on how to stretch the legs. Ask the students to show you a leg stretch. Which muscle are they stretching? If they don't know, then they aren't stretching properly! This is because if you can't feel the stretch (if you are not aware of a stretch) it isn't really a stretch.
What's a nerve floss? In Chinese it is called “pluck”.
Here are some examples of a nerve floss from Chinese Qi Gong:
This kind of exercise is designed to cause a stretch in a certain area. In this case, the hamstrings. The nerve floss for hamstrings is called 'space walking.' See video.
Active stretching, also known as end-range isometrics, is a form of stretching that includes muscle activation. So, you use your muscles while stretching. There are two types: One, using muscle to create the stretch (i.e. holding a kick position) and two, using muscle to contract the muscle you are stretching. Today we will do the second type, called antagonistic stretch. We will dig the heel into the ground and pull back. The video demos standing on your knee with one leg straight out front.
2 to 3 sets of 30-60 seconds on each side.
This is the classic 'ya tui gong' front stretch. In a passive stretch you relax the muscle you are trying to stretch.
2 to 3 sets of 30-60 seconds on each side.
This is taught after the first one. In this level we cover hamstring stretching by introducing the following kinds of stretch:
Other Exercises can include:
The adductors are the inner thighs. For this we will introduce Ya Tui Gong “Side stretch”. Turning your hip outward will stretch the adductors.
The adductor exercise students are most familiar with is a broken pubu.
The external rotators are extremely important for balance and explosive movement. Most stretches that target the external rotators primarily target the glutes, so we will often refer to glute stretches in addition to external rotator stretches, but you can take them to be equivalent in terms of targeting the external rotators.
The primary stretch we use for the external rotators is the pidgeon pose.