ddstretch

DOT DRILL AND STRETCHING

DOT DRILL	STRETCH- ONE ON THE BENCH	STRETCH- TWO IN THE AIR
STRETCH- THREE ON THE WALL	STRETCH- FOUR ON THE FLOOR	BACK TO PE HOME PAGE

Prior to every activity, in every WHS P.E. class, there is a required warm-up. This warm-up includes, but is not limited to, the dot drill and stretching.

The dot drill is either timed (usually a minute) or each student does six repetitions of each of the five patterns.
All stretches are done for thirty seconds each and are taken from the Bigger, Faster, Stronger (BFS) program.

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THE DOT DRILL

D E

A B

Up and Back. Stand at one end of the rectangle with the left foot on dot A and the right foot on dot B. Jump off both feet and land in the middle dot (C) with both feet at the same time. Immediately jump off both feet and land with one foot on each on dots D and E. Jump backwards and come back in the same way.

Right Foot. Finish the up and back drill by landing with the left foot on dot A and right foot on dot B. Jump to dot C on the right foot and then, in order, jump to dots E, D, C, A and B on the right foot.

Left Foot. End the right foot drill with the right foot on dot B. Jump to dot C on the left foot and then, in order, jump to dots E, D, C, A and B on the left foot.

Both Feet. End the left foot drill with the left foot on dot B. Jump to dot C and land on both feet. Now, jump in order to dots E, D, C, A and B on both feet.

Turn Around. End the both feet drill on dot B. Jump to dot C and land on both feet. Jump forward and land with the left foot on dot D and right foot on dot E. Quickly jump up and turn 180 degrees, face the other way and land with the right foot on dot D and left foot on dot E. Jump and land on dot C with both feet and then to dots A and B with feet split. Spin 180 degrees and repeat the drill.

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STRETCH ONE MINUTE- ON THE BENCH

1. THE HAMSTRING STRETCH-This is the best ever hamstring stretch. Right leg is locked at knee. Right foot straight up and bring toes back. Pull upper body forward with eyes straight ahead. Do not put nose on knee. Do not hang heel over the end of the bench. Obviously, in a gym class situation, there are not enough benches to go around, so this stretch can be done on the floor.

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STRETCH TWO STRETCHES- IN THE AIR

1. THE LATISSIMUS STRETCH-Cross your hands and raise your arms above your head and as far back as possible.

2. THE PECTORAL STRETCH-Cross your hands behind your back, raise your arms up and back. Do not lean over.

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STRETCH THREE MINUTES- ON THE WALL

1. THE CALF STRETCH-Keep flat on ground, with hands on wall, move hips forward and down. Back foot and toes should be straight, then switch. Look straight ahead.

2. THE ACHILLES STRETCH-Same as preceding but with slightly bent knee. Slowly squat down thereby increasing the pressure on the Achilles tendon, then switch after 30 seconds. Lift back heel off floor about an inch.

3. THE QUADRICEPS STRETCH-With one hand on the wall, grab one ankle from the outside and pull leg up and away from buttocks. Knee should be at a 90 degree angle, then switch. The knee should be pulled straight back and never out to the side.

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STRETCH FOUR MINUTES- ON THE FLOOR

1. THE HIP FLEXOR STRETCH-Place front foot two feet in front of back knee so that the front lower leg is straight up and down. Place hands on knee and force hips forward and especially down to achieve stretch in anterior hip area. Keep head and back upright, then switch after 30 seconds. This is the most important stretch you can do! This will increase your stride length, but it must be done exactly as shown. If you bend over or put your elbows on your knee, you will be wasting your time.

2. THE ADDUCTOR STRETCH-With feet as far apart as possible, grab ankles or feet and slowly pull the torso toward the floor.

3. THE GROIN STRETCH-Sit with feet together,grab ankles, not feet, pull in and press down with elbows on the thighs.

4. THE GLUTEUS MAXIMUS STRETCH-Twist torso with opposite arm, thereby achieving a stretch in the gluteus maximus. Press knee across the down leg firmly with elbow, then switch after 30 seconds.

5. THE ABDOMINAL STRETCH-Lay flat on floor, put hands on floor- shoulder width apart, extend elbows thus creating an arch in the lower back.

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