Strength at Long Lengths: Holds in Stretched Positions
In a four-station circuit, students hold isometric contractions in positions where the muscle is lengthened, a way to gain mobility and strength at the same time. They manage intensity with the Borg scale and learn that useful flexibility is the kind you can hold with strength.
How to play
- Explain the idea: a muscle that is strong at its longest position gets injured less, and range gained this way lasts longer (3 min).
- Warm up with squats, lunges and progressive leg swings (4 min).
- Circuit in groups, 4 minutes per station (3 sets of 20 to 30 seconds plus rest): Bulgarian split squat held at the bottom with the back foot on the bench, hamstring bridge with the heels far out on the bench, deep squat held while gripping the wall bars, and short side plank for the adductors with the top knee on the bench (16 min).
- Each student logs perceived effort (Borg 0 to 10) at each station and how the stretch felt at the end (2 min).
Rules
- Effort stays between 5 and 7 out of 10; never push into pain.
- For the split squat and side plank, the bench is set against the wall so it can't slide.
- Lower out of positions with control and put the knee down on the mat before getting up.
- Breathe normally during the hold, without holding your breath.
Variations
Easier
Shorten the range (split squat without bench, bridge with heels close, plank from the knees) and cut sets to 15 seconds.
Standard
Four-station long-length isometric circuit, 3 sets, monitored with the Borg scale.
Harder
Add a slow 3-second lowering before each hold and hold a medicine ball in the split squat and squat.
Adaptations
- Overweight: uses the versions with hands on the wall bars and shorter sets.
- Knee injury: swaps the split squat and squat for pain-free hip holds on the floor.
- Hearing impairment: set and station changes are shown with a visual timer signal or a hand signal.
Learning goals
- Build strength in lengthened-muscle positions.
- See strength and flexibility as complementary abilities.
- Manage effort intensity with the Borg scale.
Equipment for a class of 25
- exercise mats: 14
- gym benches: 4
- stopwatches: 4
- mats: 4
Teacher tip
Set the stations near the wall bars and the wall to have support. It's a great add-on for students who don't gain range from static stretching alone.
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