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Cool Downs

Mobility Flow Cool Down

Bring heart rates down gradually

Cool Downs

Mobility Flow Cool Down is a 8-minute cool downs drill for 2-24 players, suitable for Under 5 to Adults at beginner, intermediate level. You need balls, cones. Below you will find the objective, the set-up, how to run it, coaching points, common mistakes, progressions, regressions and variations.

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Cool Downs
Cool Down
Beginner
Intermediate
Full Squad
Minimal Equipment
Foundation Phase
Youth Friendly
Adult Suitable
Quick 10 Minutes
Recovery

Duration

8 min

Players

2-24

Pitch size

15 x 15 yards

Ability levels

Beginner / Intermediate

Pitch diagram

Pitch set-up: Mobility Flow Cool Down1215 x 15 yards

Mobility Flow Cool Down — Circle — pass around and through · 15 x 15 yards

Step 1 of 3Two minutes of easy jogging and skipping in the circle.

  1. 1. Two minutes of easy jogging and skipping in the circle.
  2. 2. Five mobility movements: hip openers, calf rocks, hamstring sweeps, shoulder circles, spinal twists.
  3. 3. Pass the ball around the circle and each player names one thing they learned.
  • Ball
  • Dotted arrow = rotation between repetitions
  • Circle organisation — players on the outside
  • Solid arrow = pass, thick = shot, dashed = run / dribble

Objectives

  • -Bring heart rates down gradually
  • -Move through a full range of motion
  • -End the session calmly and positively

Setup

  1. 1Circle of players with plenty of space each.
  2. 2Balls placed to the side, one used for the reflection round.
  3. 3Coach in the middle leading the flow.

Coaching instructions

  1. 1Two minutes of easy jogging and skipping in the circle.
  2. 2Five mobility movements: hip openers, calf rocks, hamstring sweeps, shoulder circles, spinal twists.
  3. 3Pass the ball around the circle and each player names one thing they learned.

Coaching points

  • -Slow, controlled movements with breathing
  • -Never bounce into a stretch
  • -Keep the group listening and calm
  • -Finish with clear praise and next session detail

Common mistakes

  • -Rushing straight to the car park
  • -Static stretching while cold and stiff
  • -Skipping the reflection

Where this drill fits

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