Circuit Stretch Circle Cool Down

Objectives

• -Lengthen the main muscle groups after work
• -Give players ownership of the cool down
• -Close the session calmly

How to set it up

1. 1Mark out the working area at 16 x 16 yards. Put a cone on each corner so the boundary is obvious to the players.
2. 2A wide circle with players spaced an arm's length apart in a 16 x 16 yards area.
3. 3Build four numbered mini-stations around the outside of the area.
4. 4One ball for the talking point.
5. 5Kit for this practice: Balls, Cones. Keep a supply of spare balls beside the coach so a lost ball never stops the practice.
6. 6Split 2-24 players into two or three even groups. Run two stations side by side if you have the space, so lines never grow beyond four players.
7. 7Set the area up before the players arrive, then walk them through the shape once at a jog before the first live repetition.

How to run it, step by step

1. 1Get the players into position and walk the first repetition through slowly so everybody knows where they start and where they go.
2. 2Players take turns leading a stretch for the group.
3. 3Hold each stretch for 20-30 seconds without bouncing.
4. 4The ball is passed to whoever speaks next.
5. 5Groups start at their own station and move round on the coach's call.
6. 6Two minutes per station with a 30-second walk between.
7. 7After their action each player follows their pass and joins the back of the next line, so everybody rotates through every position in the practice.
8. 8The repetition ends when the ball reaches the final target or leaves the area. The next player starts straight away.
9. 9Freeze the practice once or twice per round, make one coaching point to the whole group, then restart immediately.

What each player does

Working player

Takes the repetition: receives, executes the cool downs action and finishes the sequence at match pace.

Server

Delivers a consistent, firm ball on the coach's call, then collects a spare ball ready for the next repetition.

Waiting players

Stand behind the start cone with a ball ready, watch the repetition in front of them and step in the moment it finishes.

Coach

Stands where the whole picture is visible, serves or calls the start, and makes one clear point per freeze.

Timings and organisation

• -Run 3 rounds of roughly 3 minutes inside the 10 minute slot.
• -Build the intensity round by round and keep everybody moving — no long explanations while players stand still and get cold.
• -Rotate roles at the end of every round so each player works, serves and defends across the practice.
• -If the practice is too easy, move to a progression rather than adding more repetitions. If players are struggling, drop to a regression for one round and then build back up.

Common mistakes

• -Rushing through the holds
• -Coach doing all the talking
• -Rushing through stations without technique
• -Standing still and watching instead of moving into the next position