Cool Downs
Cool Down Jog And Stretch: Change Of Direction
Lower the heart rate gradually
Cool Downs
Cool Down Jog And Stretch: Change Of Direction is a 8-minute cool downs drill for 1-24 players, suitable for Under 5 to Adults at beginner, intermediate level. You need 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 Down
Beginner
Intermediate
Full Squad
Minimal Equipment
Foundation Phase
Youth Friendly
Adult Suitable
Quick 10 Minutes
Agility
Speed & Agility
Agility Kit
Duration
8 min
Players
1-24
Pitch size
Any safe space
Ability levels
Beginner / Intermediate
Pitch diagram
Cool Down Jog And Stretch: Change Of Direction — Four-corner square · Any safe space
Step 1 of 4Two minutes easy jogging around the loop.
- 1. Two minutes easy jogging around the loop.
- 2. Static stretches for calves, hamstrings, quads, hips and groin.
- 3. Hold each stretch for twenty to thirty seconds.
- 4. Add a 90 or 180 degree turn into every repetition before the finish.
- Cones mark the area
- Ball
- Cones mark each station in the shape
- Solid arrow = pass, thick = shot, dashed = run / dribble
Objectives
- -Lower the heart rate gradually
- -Stretch the main muscle groups
- -Finish the session calmly
Setup
- 1Mark a jogging loop with four cones.
- 2Players spread out for the stretching.
- 3Water bottles nearby.
Coaching instructions
- 1Two minutes easy jogging around the loop.
- 2Static stretches for calves, hamstrings, quads, hips and groin.
- 3Hold each stretch for twenty to thirty seconds.
- 4Add a 90 or 180 degree turn into every repetition before the finish.
Coaching points
- -Stretch to mild tension, never pain
- -Breathe out into every hold
- -Use the time to review the session
- -Low hips and a short braking step before the turn
- -Push off the outside foot to exit
Common mistakes
- -Bouncing in the stretch
- -Skipping straight to the car
- -Holding the breath