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Mobility Cool Down

Bring heart rates down calmly

Football Fitness
Cool Downs

Mobility Cool Down is a 8-minute football fitness drill for 4-24 players, suitable for Under 5 to Adults at beginner, intermediate level. You need balls. 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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Football Fitness
Cool Downs
Cool Down
Beginner
Intermediate
Full Squad
Minimal Equipment
Foundation Phase
Youth Friendly
Adult Suitable
Quick 10 Minutes
Mobility
Injury Prevention
Fitness Type: Mobility

Duration

8 min

Players

4-24

Pitch size

10 x 10 yards

Ability levels

Beginner / Intermediate

Pitch diagram

Pitch set-up: Mobility Cool Down1210 x 10 yards

Mobility Cool Down — Circle — pass around and through · 10 x 10 yards

Step 1 of 3Two minutes of easy jogging and walking, then controlled mobility holds.

  1. 1. Two minutes of easy jogging and walking, then controlled mobility holds.
  2. 2. Work through calves, hamstrings, hips, groin and quads.
  3. 3. Pass the ball to the player answering each review question.
  • Ball
  • Dotted arrow = rotation between repetitions
  • Circle organisation — players on the outside
  • Solid arrow = pass, thick = shot, dashed = run / dribble

Objectives

  • -Bring heart rates down calmly
  • -Work through hip, groin, hamstring and ankle mobility
  • -Create two minutes to review the session

Setup

  1. 1Players in a circle with plenty of space.
  2. 2One ball in the middle for the review questions.
  3. 3Flat, safe surface away from goals.

Coaching instructions

  1. 1Two minutes of easy jogging and walking, then controlled mobility holds.
  2. 2Work through calves, hamstrings, hips, groin and quads.
  3. 3Pass the ball to the player answering each review question.

Coaching points

  • -Controlled holds, no bouncing
  • -Breathe out into each position
  • -Finish on something positive from the session

Common mistakes

  • -Skipping the cool down to save time
  • -Aggressive stretching straight after hard work
  • -Talking over the players instead of asking questions

Where this drill fits

Build a session with this drill

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