Game version
Stretch and tell: hold each stretch while your partner reads a fun fact or tells a short story. Swap, and breathe slowly.
Active Split Holds
Use your own muscles to hold and lift in your split so your flexibility is strong.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Warm up first with lunges and leg swings.
Core: Mild tension. Never push into pain.
- Ages
- 14 and up
- Time
- 12 min
- Players
- Just you
- Space
- Gym or court
- Bring
- Mat, yoga blocks
- Level · skill
- Advanced · Flexibility
The steps
How it works
- Warm up first with lunges and leg swings.
- Slide into your split as far as is comfortable, hands on blocks.
- Squeeze your legs as if pulling them together and hold 5 seconds.
- Relax, breathe, and repeat 4 times per leg.
Coaching point
Strong legs, square hips.
Safety: Stretch to a gentle pull, never pain. Nobody pushes you down; you go only as far as you can on your own.
Make it fun
Play it, don't drill it
Challenge
Gentle levels: Less (reach a little), Core (mild tension), More (add a slow breath out). Never push into pain.
Story
You are a cat waking from a nap, stretching long and slow.
My best
Beat your own count
Never push into pain. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
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