Cool
Down's
The Cool Down is an important aspect of
training and competition. It is basically a period of down loading
following the stresses of training and competition.
The many
stresses physiological and psychological, that the training or the game
produces have to be ameliorated. Light aerobic activity is recommended at
first to remove the by-products of exercise or match play. The Cool Down
is also very important in helping to help prevent soreness.
The Cool Down should consist of the following:
- 5 to 10 minutes jogging/walking,
skipping, high heels, high knees, side-to-side movements, etc, at a
medium to slow pace.
- 5 to 10 minutes
static stretching
exercises calf's, hamstring, quads,
groin etc.
Static
stretches are more appropriate to the cool down as they help muscles
to relax and increase their range of movement.
A method used is to repeat all of the exercises from the warm up, at a
much slower pace, whilst jogging or skipping. According to individual
needs every player has different levels, but as a general rule, 20
repetitions of each exercise are recommended (if a player still needs
more, then they can do them at the end of the generic
cool down).
Cool Down's
can be done in a variety of ways,
either the players are side by side across the field, with the coach at
the front or in an Indian file with the coach in the front.
Benefits of a
Cool Down.
- helps your heart
rate and breathing to return towards normal gradually.
- helps avoid fainting or dizziness, which can result from blood
pooling in the large muscles of the legs when vigorous activity is
stopped suddenly.
- helps prepare your muscles for the next exercise session,
whether it's the next day or in a few days' time.
- helps to remove
waste products from your muscles, such as lactic acid, which can
build up during training and games.
