Cool Downs

The higher the level you play, the more demanding your training program will become. As training becomes more intense it’s important that you give your body the best chance of recovery between sessions and after games. The cool down will helps to gradually lower the heart rate, blood pressure and body temperature to resting levels.

5 Ways to Cool Down:

1. Hydrate immediately after the game or training.

   • Water is essential to remain hydration and replace lost fluids

2. 5mins of light anaerobic activity.

   • This can be a walk, jog, cycle, row - just simply pick something that utilises whatever equipment you have on hand. This begins to bring the heart rate down, activates the parasympathetic nervous system and initiating muscles, tendons and bones to begin recovery.

3. 10mins of passive and active stretching

   • Pick a few stretches that target muscles used during the game/training session. Hold each stretch 3 x 30sec each.

4. Re-fuel yourself within 30mins

   • Ideally a form of carbohydrates (typically in sports drinks) and a form of protein are ideal for muscle repair and growth within 60-90mins after exercise

5. Relax and switch off. “Mental Cool Down”

   • Switch everything off and simply relax. This will decrease stress and help to stimulate the nervous system.

— Terry Castelli, Physiotherapist