Static Stretching Cool-Down Routine
A 10-minute cool-down: two minutes of easy jogging and seven static stretches for calves, quads, hamstrings, groin, hip flexors, glutes and lower back.
- Age
- U11–Senior
- Players
- 1–30
- Duration
- 10 min
- Difficulty
- Beginner
- Intensity
- Low
- Area
- Full pitch / open
- Type
- Physical
- Approach
- Analytical
- Format
- Circuit
- Objectives
- Physical: Recovery & flexibility
- Concepts worked on
- Physical:Flexibility
Training diagram
Players in a circle around the coach, who demonstrates each stretch and uses the time to review the session.
Legend
- Attacker
- Neutral / support
After training, a few minutes of gentle stretching help players lower their heart rate, relax and leave the pitch feeling loose. This routine covers the muscles footballers use most, in an order that goes from standing to lying on the ground. The circle formation lets the coach see everyone and turns the cool-down into a moment to talk about the session.
Objective
Lower the heart rate progressively and stretch the main leg and hip muscles to finish the session relaxed.
Organisation
- Players in a circle about 1 m apart, facing the coach in the middle.
- No equipment needed. On wet grass, do the lying stretches on a dry area or skip them.
- The coach demonstrates each stretch and counts the time.
How it works
- Jog easily for 1 minute and walk for 1 minute, breathing deeply.
- Calves: step forward, back leg straight and heel on the ground. 25 s per leg.
- Quadriceps: standing on one leg, heel to glute, knees together. Hold a partner's shoulder if needed. 25 s per leg.
- Hamstrings: sitting, one leg straight and the other bent; lean forward from the hips with a straight back. 25 s per leg.
- Groin: sitting, soles of the feet together (butterfly), press the knees gently down with the elbows. 25 s.
- Hip flexors: half-kneeling, push the hips forward and squeeze the glute of the back leg. 25 s per side.
- Glutes: lying on the back, ankle over the opposite knee, pull the leg towards the chest. 25 s per side.
- Lower back: lying on the back, hug both knees to the chest and rock gently. Finish with three slow, deep breaths.
Coaching points
- Stretch until you feel tension, never pain.
- Hold still — no bouncing.
- Breathe out slowly while holding each stretch.
- Use the time to ask two or three questions about what the players learned today.
Progressions
- U17–U19 and Senior: hold each stretch 30–40 s after matches.
- Add a hamstring stretch lying on the back with the leg raised and a partner's gentle help.
Regressions
- U11–U12: 15–20 s per stretch and only the standing and sitting stretches.
- Coach counts out loud so younger players keep the time.
Variations
- Captains lead the routine while the coach walks around correcting positions.
Key principles
- Gentle and relaxed: the aim is to calm down, not to gain flexibility quickly.
- Consistency: do it after every session.
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