Cool Downs
Cool Down Jog And Stretch: Mobility Focus
Lower the heart rate gradually
Cool Downs
Cool Down Jog And Stretch: Mobility Focus 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.
Back to drill libraryCool Downs
Cool Down
Beginner
Intermediate
Full Squad
Minimal Equipment
Foundation Phase
Youth Friendly
Adult Suitable
Quick 10 Minutes
Mobility
Injury Prevention
Duration
8 min
Players
1-24
Pitch size
Any safe space
Ability levels
Beginner / Intermediate
Pitch diagram
Cool Down Jog And Stretch: Mobility Focus — 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. Each round finishes with a controlled mobility hold for the hips, groin and ankles.
- 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.
- 4Each round finishes with a controlled mobility hold for the hips, groin and ankles.
Coaching points
- -Stretch to mild tension, never pain
- -Breathe out into every hold
- -Use the time to review the session
- -Control the movement, no bouncing
- -Breathe out into the stretch
Common mistakes
- -Bouncing in the stretch
- -Skipping straight to the car
- -Holding the breath