How to Do a Cool Down in Soccer

The cool-down is often a neglected part of soccer fitness, but in terms of keeping players flexible and healthy, it can be one of the most important parts of the game. Essentially, if the warm-up is designed to increase flexibility and raise heart rate, then the cool-down is designed to reduce heart rate back to resting rate, and to stretch muscles to remove lactic acid build-up.

Instructions

    • 1

      Get the players to jog. They can begin with a light jog, and slow the pace down to a walking pace. It is important that the heart is allowed to return to its resting rate gradually rather than suddenly. A light jog slowed to a walk accomplishes this easily and without stessing the players too much.

    • 2

      Gather the players in a circle and have them sit down to perform some static stretches. Begin by stretching the lower parts first, such as the ankles and achilles tendons, up to the calves and shins, hamstrings and quads, all the way up to the upper body, including the neck and shoulders.

    • 3

      Hold each stretch for at least ten seconds, and even up to a minute. Ensure that the players are stretching properly, with proper technique and proper form. Watch for players doing ballistic stretches. It is best to just apply light static pressure to the muscles rather than to bounce them.

    • 4

      Have the players perform some minor dynamic stretches after the static phase, in order to return the muscles to their natural range of motion. This phase should be short, and can even consist of some skipping steps or another light jog.

    • 5

      Ensure that the players know that they should rehydrate as much as possible after the cool down. Dehydration is a major concern for athletes, and proper rehydration and restoration of eletrolyte imbalance is important for players in terms of increasing the effectiveness of their recovery efforts.