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.

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.

• Markers:
  • Hug your knees
  • Elbow to toe
  • Kick at head height

• Trainers:
• Nerve Floss: 30 slow reps. What Qigong methods can we use here?
• Active Stretch: pull leg down/back. Special Method (cannot be seen)
• Passive ('regular' Ya Tui Gong–relax into stretch)

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”.

• 撥弦 (bō xián) = to pluck the strings

Here are some examples of a nerve floss from Chinese Qi Gong:

• Draw the Bow from Ba Duan Jin
• Support the Sky and Search the Sea from 24 Therapeutic Qigong

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.

30 seconds on each side.

• Written to assist the Teacher
• Please refer to the PDF file

• Sit and Reach Test
• Sit Up Test