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Cool Downs

Mobility Flow Cool Down: Progressive Tempo

Restore range of movement

Cool Downs

Mobility Flow Cool Down: Progressive Tempo 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 Downs
Cool Down
Beginner
Intermediate
Full Squad
Minimal Equipment
Foundation Phase
Youth Friendly
Adult Suitable
Quick 10 Minutes
Warm Up
Physical Preparation
Injury Prevention

Duration

8 min

Players

1-24

Pitch size

Any safe space

Ability levels

Beginner / Intermediate

Objectives

  • -Restore range of movement
  • -Reduce next-day stiffness
  • -Build a recovery habit

Setup

  1. 1Players spread out with room to lie down.
  2. 2Cones marking personal space.
  3. 3Coach demonstrates the flow.

Coaching instructions

  1. 1Move through hip openers, world's greatest stretch, thoracic rotations and hamstring sweeps.
  2. 2Two rounds of the flow.
  3. 3Finish with slow breathing.
  4. 4Three rounds: 60% pace, 80% pace, then match pace with full recovery between.

Coaching points

  • -Move slowly and with control
  • -Keep the core engaged
  • -Match the breathing to the movement
  • -Build intensity gradually to protect muscles
  • -Full range of movement from the first round

Common mistakes

  • -Rushing the flow
  • -Holding the breath
  • -Forcing painful ranges

Where this drill fits

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