Timed Stretches: Hold, Log and Compare

An interval timer sets the hold times for four stretches and a final reach challenge where each student picks their own level. At the end, students log how it felt and compare it with their last session, never with anyone else.

How to play

1. The timer runs 30 seconds of stretch and 15 to switch: calves and quads, each side (2 min).
2. Same timer for hamstrings and chest (2 min).
3. Seated reach challenge with three personal levels: knees, ankles or toes; each student picks theirs (2 min).
4. Log the level reached and a 1–5 feeling score on the sheet, and compare with your own last entry (2 min).

Rules

• Stretch to tension, never to pain, and no bouncing.
• Compare only with your own past data.
• Log sheets are personal and aren't shared without permission.
• One tablet per group, propped on the floor where everyone can see it.

Variations

Adaptations

• Limited mobility: seated stretches for trunk, arms and neck, with their own reach challenge.
• Deaf or hard-of-hearing students: the timer shows changes with color and an on-screen countdown.
• Students with an injury: swap the affected stretch for one on the opposite side of the body.

Learning goals

• Recover after exercise with gentle stretching.
• Track personal progress in a simple way.
• Value personal progress without comparing with others.

Equipment for a class of 25

• tablets: 7
• mats: 15
• log sheets: 28
• pencils: 28

Teacher tip

Keep the sheets in a folder per group so students can compare week to week. Common mistake: forcing the reach challenge; remind them the score is how it feels, not how far they got.

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