Basic PNF Leg Stretching
Basic PNF (proprioceptive neuromuscular facilitation) leg stretching with a partner.
PhaseCool-down
Duration10 min
Ages14–16
SpaceGym or classroom
EquipmentNo equipment
IntensityLow
How to play
- Explain the method: stretch, contract against resistance, then stretch again.
- One partner lies down with a leg raised; the other supports it gently.
- Push against the partner's hand for 5 seconds, then relax.
- Stretch a little further for 15 seconds, then switch.
Rules
- Constant communication.
- Never painful.
- The partner never forces.
Variations
Easier
Solo version with a towel.
Standard
With a partner.
Harder
More cycles.
Adaptations
- Injuries: solo version.
- Limited mobility: seated.
Learning goals
- Improve flexibility.
- Learn a stretching technique.
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