Batter's Stretches: Balance with a Pole

A cool-down with stretches for the muscles used most in batting and throwing, using a pole as a bat and adding small balance challenges. Muscles relax while the activity stays playful.

How to play

1. Pole planted on the ground like a walking stick: calf and quad stretches in balance, holding the pole with one hand (2 min).
2. Pole behind the back, held in the crooks of the elbows: slow trunk twists to each side, holding five seconds (2 min).
3. Challenge: hamstring stretch with one leg forward while balancing the pole upright on the palm of the hand (2 min).
4. In pairs, one pole held between partners with one hand each: forearm and wrist stretches, then pass the pole without fully letting go (2 min).

Rules

• Gentle stretches, no bouncing or pain.
• Move poles slowly, an arm's length from others.
• If the pole falls, pick it up and carry on; no running after it.

Variations

Adaptations

• Students with visual impairments: stretch next to a wall with detailed verbal description of each position.
• Wheelchair users: trunk, shoulder and wrist stretches from the chair using the pole.
• Students with a leg injury: do only the trunk and arm stretches.

Learning goals

• Stretch the muscles used most in batting and throwing.
• Keep balance while stretching.
• Bring intensity down at the end of class.

Equipment for a class of 25

• poles: 30

Teacher tip

No poles? Broomsticks or pool noodles work. The usual mistake is holding the breath during the balance challenge: remind them to breathe normally.

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