Football
Coach Hub

Cool Downs

Mobility Flow Cool Down: Reaction Start

Restore range of movement

Cool Downs

Mobility Flow Cool Down: Reaction Start 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 library
Cool Downs
Cool Down
Beginner
Intermediate
Full Squad
Minimal Equipment
Foundation Phase
Youth Friendly
Adult Suitable
Quick 10 Minutes
Speed & Agility
Reaction Speed
Competitive

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. 4Every repetition begins from a visual or audio cue rather than a set count.

Coaching points

  • -Move slowly and with control
  • -Keep the core engaged
  • -Match the breathing to the movement
  • -Load the first step and explode on the cue
  • -Stay light on the toes while waiting

Common mistakes

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

Where this drill fits

Related drills

Pitch set-up: Stretch & Reflect Cool Down12Centre circle
Cool Downs

Stretch & Reflect Cool Down

Bring the heart rate down gradually

8 min 4-24Beginner / Intermediate
Under 5 to Adults
Cool DownsCool DownBeginner
Pitch set-up: Mobility Flow Cool Down1215 x 15 yards
Cool Downs

Mobility Flow Cool Down

Bring heart rates down gradually

8 min 2-24Beginner / Intermediate
Under 5 to Adults
Cool DownsCool DownBeginner
Pitch set-up: Cool Down Jog And Stretch: Progressive Tempo1234Any safe space
Cool Downs

Cool Down Jog And Stretch: Progressive Tempo

Lower the heart rate gradually

8 min 1-24Beginner / Intermediate
Under 5 to Adults
Cool DownsCool DownBeginner
Pitch set-up: Cool Down Jog And Stretch: Ball For Every Player12Any safe space
Cool Downs

Cool Down Jog And Stretch: Ball For Every Player

Lower the heart rate gradually

8 min 1-24Beginner / Intermediate
Under 5 to Adults
Cool DownsCool DownBeginner
Pitch set-up: Cool Down Jog And Stretch: Reaction Start1234Any safe space
Cool Downs

Cool Down Jog And Stretch: Reaction Start

Lower the heart rate gradually

8 min 1-24Beginner / Intermediate
Under 5 to Adults
Cool DownsCool DownBeginner
Pitch set-up: Cool Down Jog And Stretch: Partner Race12Any safe space
Cool Downs

Cool Down Jog And Stretch: Partner Race

Lower the heart rate gradually

8 min 1-24Beginner / Intermediate
Under 5 to Adults
Cool DownsCool DownBeginner