A Cool-Down period at the end of the session allows the heart rate and breathing rate to return to
normal. It also allows the return of the blood to the heart in sufficient quantities to rid the muscles of
lactic acid (a chemical result of muscular fatigue). If there is no Cool-Down period immediately after
exercise, the blood can pool in the limbs instead of returning to the heart, which in turn can lead to
them 'feeling heavy' and can cause nausea and dizziness.
The Cool-Down routine should consist of gentle jogging for 3 to 4 minutes followed by 6 to 7
minutes of static stretching exercises, which help the muscles to relax and prevent the soreness
and tightness in the muscles. The static stretching exercises to be performed can be similar to or
the same as those in the Warm-Up routine.
It is important that a Warm-Up and Cool-Down routine is always carried out even if the session is
running late. This is standard good practice and the young athletes must be educated to ensure there
is a life-long learning effect. It is better to shorten the main activity than eliminate the Cool-Down.
This part of the session also gives the opportunity for the coach to review key points and gain
feedback from the young athletes.
3.6 Importance of Cool-Down
Warm-Up & Cool-Down Activities
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