Ladder Stretch Circle Cool Down

Objective

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

Setup

1. 1A wide circle with players spaced an arm's length apart in a 14 x 14 yards area.
2. 2Lay a line of gates increasing in difficulty away from the start cone.
3. 3One ball for the talking point.

How to play

1. 1Players take turns leading a stretch for the group.
2. 2Hold each stretch for 20-30 seconds without bouncing.
3. 3The ball is passed to whoever speaks next.
4. 4Players work through the gates in order, starting with the easiest.
5. 5Players climb the ladder one level for every clean rep and drop a level on a mistake.

Progressions

• +Add a timed element at the top level
• +Raise the demand once the group is consistently successful

Regressions

• -Widen the gates at every level
• -Simplify the area or the service until success returns

Variations

• -Pairs climb the ladder together
• -Run the practice on the opposite side of the pitch

Common mistakes

• -Rushing through the holds
• -Coach doing all the talking
• -Skipping levels and losing quality