Cool Down Jog And Stretch

Objective

• -Lower the heart rate gradually
• -Stretch the main muscle groups
• -Finish the session calmly

Setup

1. 1Mark a jogging loop with four cones.
2. 2Players spread out for the stretching.
3. 3Water bottles nearby.

How to play

1. 1Two minutes easy jogging around the loop.
2. 2Static stretches for calves, hamstrings, quads, hips and groin.
3. 3Hold each stretch for twenty to thirty seconds.

Progressions

• +Progressive Tempo: add a fourth maximal round
• +Ball For Every Player: shrink the working area
• +Reaction Start: two cues, one a decoy
• +Add a competitive scoreline for the last round

Regressions

• -Progressive Tempo: stay at the first two tempos only
• -Ball For Every Player: bigger area, share a ball between two
• -Reaction Start: coach counts players in
• -Simplify the area or the service until success returns

Variations

• -Progressive Tempo — Three rounds: 60% pace, 80% pace, then match pace with full recovery between.
• -Ball For Every Player — Every player works with their own ball so no one waits in a queue.
• -Reaction Start — Every repetition begins from a visual or audio cue rather than a set count.
• -Partner Race — Players work in matched pairs and race each repetition, best of five.
• -Mobility Focus — Each round finishes with a controlled mobility hold for the hips, groin and ankles.
• -Change Of Direction — Add a 90 or 180 degree turn into every repetition before the finish.
• -Team Target — The whole group works to a shared score target and repeats the round if they miss it.
• -Flip the practice to the opposite side of the pitch

Common mistakes

• -Bouncing in the stretch
• -Skipping straight to the car
• -Holding the breath