Post-match cool down

The cool down is the first part of a player's recovery from intense exercise. After matches and training sessions the ideal cool down should consist of:

  1. 5 minutes.

    5 minutes of easy stretching for all major muscle groups.

    Stretches >

  2. 5 minutes.

    5 minutes of calisthetic type exercises (alternate toe touching with legs apart; arms straight at chest height swinging to left and right;alternate kicking feet up to waist height; lying on back and cycling legs in the air).

  3. 2 minutes.

    2 minutes of jogging at a slow pace, while kicking arms and legs loose.

Ideally, to improve the scientific basis of the cool down, one of the players should be fitted with a heart rate monitor and a gradual decrease in heart rate from approximately 170 bpm to 100 bpm should be observed.

In the British winter, weather conditions may not be conducive to an effective cool down so it may be desirable to do the stretching and calisthetic exercises whilst indoors, in a gym or back in the dressing room. This will provide more benefit than simply running in out of the snow, or rushing the cool down because it is raining.


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