First we used an agility mat, and the first partner layed with his back on the floor. The partner then lifted up one leg, to as high up as he could without feeling sharp pains in his hamstring. When the height of the leg was decided, the partner on the floor pushed down his leg into his partner trying to push his leg to the floor for 8 seconds. Then the leg was lifted higher, and the partner pushed down once again for eight seconds, this then happened a third time and three times on the opposite leg. The partners then switched and did the opposite job they did previously.
An example of partner assisted hamstring stretching
We then did a second excerise of PNF stretching, this time stretching our arms. The first partner sat up straight on the agility mat, whilst the second partner held there wrists and held the arms behind the first partners aswell as holding the the arms upwards. The second partner puts his knee into the second persons back to straighten up the back and the stretch was held for eight seconds, the arms were then lifted up higher and further back a second time and then a third time. The partners then switched roles, and did the opposite job to the one they did previously.
PNF stretching helps you jump higher and run faster, as doing it a lot will give you more flexibility in your joints. In this session, we developed our shoulder and hamstring joints.
Components of Fitness Trained: Flexibility
Chest Stretches, Partner Assisted Chest Stretch Video, Chest Stretching Exercises from Brad Walker on Vimeo.
Advantages of PNF Stretching
- Not a lot of equipment needed to start the session (agility mat needed only)
- No fatigue or DOMS after the session
- No fatigue or DOMS after the session
Disadvantages of PNF Stretching
- Only trains flexibility
- Guidance needed to start the session
- Guidance needed to start the session
- Could be boring, if your more of an active person and want to be moving about
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