Partner stretching at three stations: one stretches and the other helps gently, swap roles and move on to the next station

Goal

Recover and prevent injuries with assisted stretches, learning to control the intensity and to communicate with a teammate.

Description

24 x 18 m area with three numbered stations (1, 2 and 3) in a triangle, about 12 m apart. At each station there is a pair: the player who stretches (A, in blue) and the teammate who helps (B, in red), about 4 m apart at the start (in the drawing, below A). Station 1: hamstrings, A lying on his back with the leg stretched upwards, B holds it by the ankle and pushes slowly towards the head. Station 2: chest and shoulders, A standing with the arms open backwards, B gently pulls the wrists back. Station 3: glutes and hip, A lying with one knee bent, B gently pushes the knee towards the chest. B keeps asking A how the tension feels and stops at a single word from A ("stop"). Each stretch is held for 20 seconds; then the roles are swapped (A helps and B stretches) and, when finished, each pair moves on to the next station.

Step by step

1. 1

   B goes up to A and helps him stretch gently for 20 seconds.

2. 2

   The roles are swapped: B stretches for 20 seconds and A helps him.

Rules

Stretch without bouncing and without pain. The helper pushes slowly and stops at the first warning. The player stretching breathes calmly and reports any discomfort. Each stretch lasts 20 seconds; then the roles are swapped. Each pair moves on to the next station in the order 1, 2, 3. The exercises are changed every day.

Equipment

• 3 numbered cones
• Mats or dry grass

Physical focus

Recommended times by goal

• Flexibility: 1 × 6' · Low intensityOrientativo

Rotation and restart

After both roles, the whole pair (A and his partner B) moves on to the next station; the purple arrows show A's route and B goes with him; the pair at station 3 goes to 1.

Coaching points

• Push slowly and always ask.
• Stop at the first warning from your partner.
• Breathe calmly and without bouncing.
• Tension yes, pain never.

Common mistakes

• The helper pushes quickly or hard.

  How to correct: Push very slowly and let go if the partner complains.

• The player stretching does not report discomfort.

  How to correct: Agree a word to stop and use it.

• Bouncing in the stretch.

  How to correct: Hold the position still for the 20 seconds.

Questions for the players

• “How do you let your partner know they must stop?”
• “What feels different when someone helps you?”

Levels

• A · easyOnly two stations and 15 seconds per stretch.
• B · standardThree stations and 20 seconds, as described.
• C · advancedSix stations, 25 seconds and a gentle prior contraction of 5 seconds.

If you have fewer or more players

• With 4 fewer: With four players, two pairs and two stations are made. (Two pairs, two stations)
• With more: With twelve players, six stations or two groups of three are made. (Six pairs at six stations)
• With odd numbers: The extra player forms a trio: one stretches and the other two help.

Age

Variations

• More stations. Stations with other muscle groups (back, neck, adductors) are added.
• Prior contraction. Before stretching, A contracts the muscle for five seconds against B's gentle resistance.
• Change of exercises. Each day the stretches at each station are changed.