Flexibility Training: PNF Method
Flexibility training with the PNF method (proprioceptive neuromuscular facilitation).
How to play
- Explain the cycle: stretch, contract against resistance for 5–6 seconds, relax and stretch further.
- Partner hamstring stretch.
- Adductors and quads with a resistance band.
- Measure flexibility before and after (sit-and-reach test).
Rules
- Constant communication with your partner.
- No pain.
- The partner never forces.
Variations
Easier
Solo version with a band.
Standard
With a partner.
Harder
Three cycles per muscle group.
Adaptations
- Injuries: solo version.
- Limited mobility: upper body.
Learning goals
- Improve flexibility.
- Learn the PNF method.
PatioLab has "Flexibility Training: PNF Method" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
More main activities for High School
1v1 Ball Volley Matches
One-on-one "ball volley": 1v1 games on a small court with a low net, hitting the ball over the net.
Acrosport in Groups of 4
Acrosport in groups of 4: building simple human pyramids with safety rules and spotters.
Adapted 6v6 Volleyball
6v6 volleyball with modified rules for longer rallies and whole-team participation.
Adapted American Football: Flag Football
Flag football: non-contact American football where a play is stopped by pulling a flag.
Adapted Baseball/Rounders with Batting
Modified baseball or rounders with batting, base running and fielding.
Adapted Beach Volleyball (No Net)
Modified 2v2 beach volleyball with no net, using a line of cones on the ground as the divider.