Cool Downs
Mobility Flow Cool Down: Ball For Every Player
Restore range of movement
Cool Downs
Mobility Flow Cool Down: Ball For Every Player 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
Maximum Touches
Ball Mastery
Duration
8 min
Players
1-24
Pitch size
Any safe space
Ability levels
Beginner / Intermediate
Pitch diagram
Mobility Flow Cool Down: Ball For Every Player — Two lines working across the area · Any safe space
Step 1 of 4Move through hip openers, world's greatest stretch, thoracic rotations and hamstring sweeps.
- 1. Move through hip openers, world's greatest stretch, thoracic rotations and hamstring sweeps.
- 2. Two rounds of the flow.
- 3. Finish with slow breathing.
- 4. Every player works with their own ball so no one waits in a queue.
- Ball
- Dotted arrow = rotation between repetitions
- Two facing lines — pass and follow
- Solid arrow = pass, thick = shot, dashed = run / dribble
Objectives
- -Restore range of movement
- -Reduce next-day stiffness
- -Build a recovery habit
Setup
- 1Players spread out with room to lie down.
- 2Cones marking personal space.
- 3Coach demonstrates the flow.
Coaching instructions
- 1Move through hip openers, world's greatest stretch, thoracic rotations and hamstring sweeps.
- 2Two rounds of the flow.
- 3Finish with slow breathing.
- 4Every player works with their own ball so no one waits in a queue.
Coaching points
- -Move slowly and with control
- -Keep the core engaged
- -Match the breathing to the movement
- -Maximise touches in the time available
- -Head up to avoid traffic in a busy space
Common mistakes
- -Rushing the flow
- -Holding the breath
- -Forcing painful ranges