Four-Week Flexibility Goal Tracker
Each student measures a seated reach with legs straight, sets a realistic four-week goal, and picks two stretches to reach it. In later classes the measurement is repeated and progress is recorded in the PE journal.
How to play
- Students pair up with a mat, a measuring tape, and their journals; the teacher explains the goal will be checked at the end of each week for a month (1 min).
- A sits with legs straight and soles against the wall; B lays the tape on the floor between A's legs with zero at the wall (1 min).
- A reaches forward slowly with one hand on top of the other and holds 2 seconds; B reads the distance from fingertips to the wall, negative if short of it and positive if past it; two tries and record the best (1.5 min).
- Partners switch and A measures B (1.5 min).
- Each student writes a goal: improve by 1 to 1.5 inches in four weeks, depending on the starting point, and picks two stretches from the teacher's list to do at home three days a week (2 min).
- Students practice those two stretches now, 30 seconds each, while the partner checks technique (2 min).
Rules
- Knees stay straight and down on the floor during the measurement.
- Reach slowly, with no lunging or bouncing.
- Safety: anyone with back discomfort says so and measures with one knee bent.
Variations
Easier
The goal is to maintain the score for the month with one stretch at home.
Standard
A goal to improve by 1 to 1.5 inches with two stretches three days a week.
Harder
Students design their own three-stretch plan and also log how they feel each week.
Adaptations
- Limited mobility: choose another measurable area, such as the gap between hands behind the back, and set the goal around it.
- Autism: a tracking template with fixed boxes and every check date already filled in.
- Fitness level: students who start with a very high score aim to maintain it and improve their tighter leg.
Learning goals
- Set a specific, realistic, measurable flexibility goal.
- Plan stretches to practice independently outside of class.
- Track and analyze personal progress over several weeks.
Equipment for a class of 25
- measuring tapes: 13
- PE journals: 25
- yoga mats: 13
Teacher tip
Take a photo of the goal sheets so you can review them in later classes; without re-testing, the activity loses its point.
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