IMPROVING PERFORMANCE CHAPTER 1
Flexibility exercises
Biceps stretch
Stand with your feet slightly wider than shoulder-width apart.
Hold your arms out to the side and raise them until they are parallel to the ground.
This time, rotate your hands until so that the palms face behind you.
Again, stretch your arms back until you feel the stretch, this time across your chest and in the
biceps.
Chest and shoulder stretch
Stand with your feet slightly wider than shoulder-width apart.
Clasp your hands behind your back and then straighten and raise your arms, keeping your
shoulders back and chest pushed forward.
You should feel the stretch in your chest and along the front of your shoulders.
Upper back stretch
Stand with your feet slightly wider than shoulder-width apart.
Clasp your hands in front of your chest and then push your hands as far away as possible,
keeping your arms parallel to the ground.
Try to relax your upper back. You should feel the stretch between your shoulder blades.
Shoulder stretch
Stand with your feet slightly wider than shoulder-width apart.
Bring your right arm across your chest, keeping it parallel with the ground.
Bend your left arm and use your left forearm to bring the right arm closer to your chest until
you begin to feel the stretch in your shoulder.
Hold, relax and repeat with the other arm.
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Copyright © 2010 McGraw-Hill Australia. Permission is granted to reproduce for classroom use.
PDHPE IN FOCUS HSC COURSE
Shoulder and triceps stretch
Stand with your feet slightly wider than shoulder-width apart.
Place your right arm above your head and bend the elbow so that the hand rests at the back of
your neck.
Slide your hand down the middle of your spine, using the other hand to push gently on your
elbow, until you feel the stretch in your shoulders and triceps.
Hold, relax and repeat with the other arm.
Back and shoulder stretch
Stand with your feet slightly wider than shoulder-width apart.
Hold your right wrist behind your back and grasp it with your left hand. Raise your left
shoulder towards your left ear.
Now, pull your right arm down and across your back until you feel a stretch on the right side of
your neck and shoulder.
Side bends
Stand with your feet slightly wider than shoulder-width apart and rest your hands on your
hips.
Without leaning forwards or backwards, bend slowly to one side.
Slowly return to the vertical position before bending to the other side.
Standing lower back stretch
Stand with your feet slightly wider than shoulder-width apart.
Place your hands on your lower back and tuck your chin into your chest.
Gently arch your back, until you feel a stretch in your lower back.
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Copyright © 2010 McGraw-Hill Australia. Permission is granted to reproduce for classroom use.
IMPROVING PERFORMANCE CHAPTER 1
Hip and thigh stretch
Stand with your feet approximately two shoulder-widths apart.
Turn your feet and body so that you face the left, keeping your feet two shoulder-widths apart.
Bend your left leg until your left thigh forms a right angle, with your thigh parallel to the
ground and your lower leg vertical.
Keeping your back straight and using your arms to balance, gradually lower your body further,
until you feel a stretch along the front of your right thigh and the hamstrings of your left leg.
Hold, relax, then repeat by turning and facing the other direction.
Adductor stretch
Stand with your feet approximately two shoulder-widths apart.
Facing forward and keeping your back straight, bend your left leg and lower your
body towards the ground until you feel the stretch in your right leg adductor.
Try not to bend forwards or backwards, use your arms to balance if necessary.
Hold, relax and repeat with the other leg.
Standing hamstring stretch
Stand with your feet together and pointing in front of you. Take a small step forward with your
right leg.
Flex your right foot so that it points up from the ground and then with your hands resting on
your left thigh, bend your left leg until you feel a gentle stretch in your hamstring.
Hold, relax and repeat with the other leg.
Quadriceps and groin stretch
Kneel with one knee on the floor and the other leg bent into a right angle, so that your
knee is directly above your ankle.
Lower your front hip, without moving the position of your knees until you feel a gentle
stretch in your front hip and the thigh of the back leg.
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Copyright © 2010 McGraw-Hill Australia. Permission is granted to reproduce for classroom use.
PDHPE IN FOCUS HSC COURSE
Groin stretch
Sit on the ground with your legs bent in front of you, your back nice and
straight.
Move both of your feet towards your body and place the soles of your feet
together, allowing your knees to come up and out towards the side.
Rest your hands on your ankles and using your elbows, push your knees gently
towards the ground until you feel a stretch along your inside thigh and groin.
Lower back rotation stretch
Sit on the ground with your legs stretched in front of you and back straight.
Bend your right knee and lifting it over your left leg, place your right foot on the
ground beside your left knee.
Turn your shoulders so that you are facing to the right. Using your left arm, push
your left elbow against your right knee until you feel the stretch along the spine,
and in the muscles around the hip.
You may place your right arm on the floor for support.
Tuck stretch
Lie on your back on the floor or a gym mat.
Use your arms to pull your knees towards your chest, until you’re tucked up into
a ball.
Push your lower back towards the ground until you feel the stretch.
Front of trunk stretch
Lie face down on the floor or a gym mat.
Bring your hands up parallel with your shoulders, and push your chest gently up
off the floor.
Keep your hips firm against the ground and you should feel the stretch along the
front of your hips and lower abdomen.
Quadriceps stretch
Lie face down on the floor or a gym mat and bring your right arm up so that
your forehead rests on your right hand.
Keeping your hips firm against the ground, bend your left leg towards your
buttocks.
Grasp your left foot with your left hand and ease the foot closer to your buttocks
until you feel a stretch along the front of your thigh.
Hold, relax and repeat with the other leg.
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Copyright © 2010 McGraw-Hill Australia. Permission is granted to reproduce for classroom use.
IMPROVING PERFORMANCE CHAPTER 1
Standing quadriceps stretch
Stand with your feet together close to a stable object (or a teammate) which will
act as a support.
Bend your right leg behind you, and grasp your ankle with your right hand.
Using your left hand and teammate for support, gently pull the foot towards
your buttocks until you feel a stretch along the front of your thigh.
Hold, relax and repeat with the other leg.
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Copyright © 2010 McGraw-Hill Australia. Permission is granted to reproduce for classroom use.