Worst Cool Downs….Ever

Effective cool downs?

You have just finished a tough training session or competition, preparing for the next bout starts immediately. Here are some cool downs to avoid.

1. Put recovery tights\ pants on and sit in car for 2 hours driving home. (They can’t replace a proper cool down; they should be used in addition).
2. Jump into an ice bath or tank. (The shock/ stress will hinder recovery, this should be done 2-4 hours later, after eating).
3. Drink your High Protein/ High Carbohydrate Recovery shake, then go on a team bonding drinking session. (Rugby players are the worst abusers of this, literally pissing it away).
4. Spend 30 minutes in a pool doing aqua aerobics and elevating your heart rate further (gentle pool work is great, but easy to get carried away).

 Some better examples of cool downs using Fencing as an example are here

Anecdotally, my main aim of any recovery/ cool down strategy is to ensure the players get a good night’s sleep. Without that, everything else is of limited value.

The worse job for a Strength and Conditioning Coach?

Everyone recognises the importance of the cool down, but little attention is given to it. As a strength and conditioning coach it is probably your job to conduct this.

If the team wins then they are very excited and want to celebrate, or worse, the parents run onto the pitch. If the team loses, then the head coach might berate the team taking up time. Or, the players are sulking and take out resentment on you!

Best to have a plan in advance, discuss and agree with players and Coach alike. Then stick to it.

Handouts and videos on more cool downs are included in the Sports Training System