Apr 14, 2017Cool to Cool Down
As a coach, many times you might be running late in practice. There always seems to be too much to do, and not enough time. Because of this, you might keep your athletes moving in drills right up until the very end, leaving minimal time for stretching and cool down. However, the importance of a substantial cool down cannot be overstated as a way to both avoid injury and recover from the day’s exertion.
“When exercising, your heart is pumping large amount[s] of blood to the working muscles,” writes Brad Walker for Strengthcoach.com. “This blood is carrying both oxygen and nutrients that the working muscles need. When the blood reaches the muscles, the oxygen and nutrients are used up. Then the force of the contracting (exercising) muscles pushes the blood back to the heart where it is re-oxygenated.”
The issue occurs when an athlete abruptly stops a workout. Instead of being pushed back to the heart, blood, along with other waste products, stays in the muscles, causing swelling and pain. It can also lead to an athlete feeling sick, dizzy, and even cause fainting. Having your athletes do a cool down will help to keep the blood circulating. Walker also points out that this continued circulation helps deliver oxygen and nutrients to the athletes’ muscles, ligaments, and tendons, which helps repair micro tears created during the activity.
Cool downs should be done directly following the end of practice, a game, or any workout. While the exercises utilized in a cool down can vary greatly, Walker has some pointers that every coach should work to implement:
- Start with 10-15 minutes of easy exercise. Try to have the exercise mimic the motions your athletes were making in their practice or game. For example, if you coach a sport heavy with running, such as soccer or lacrosse, you might have your athletes do some light jogging and forward lunges.
- Move into 20-30 minutes of low-intensity stretching. Each stretch should last 30-60 seconds, helping to lengthen the muscles that were contracting during the workout.
- Make sure your players re-fuel. This can be done after or during the easy exercise and stretching. Athletes should be drinking either water or a sports drink during this time. Walker also suggests that they eat a food that is easily digestible, such as fruit.
- Throughout the cool-down, athletes should make sure to take deep breaths to help keep an ample amount of oxygen in their system.
For an example of different exercises and stretches that can be used, check out this Cool Down Routine for Soccer from Better Soccer Fitness.
