Cool-Down Routine

Objective

Reduce heart rate and improve flexibility after training to aid recovery.

Equipment

Instructions

1. 1

   Light jog for 2 minutes.

2. 2

   Static stretches held 30 seconds each: quads, hamstrings, hip flexors, calves, groin, shoulders.

3. 3

   Finish with 2 minutes of deep breathing.

Coaching Points

• ✓ Never stretch cold — this must follow exercise, not precede it.
• ✓ Hold each stretch to the point of mild tension, not pain.
• ✓ Encourage players to breathe out as they deepen each stretch.

Age Notes

Variations

• → Add foam rolling before the stretches for deeper muscle release.