Football/Soccer Session (Beginner): Cool down

Cool Down Hiliard Serrao (10 mins)

- All players start line up on the side line and start a 5-min light jog back and forth in line with the coach

- Then stretch major muscles.

Stretches:

- Quad Stretch: Stand on one leg with your knees touching. If you need to, grab hold of a chair or wall for support. Hold for 20 to 30 seconds, then stretch the other leg.

- Hamstring Stretch: Sit on the floor and straighten your left leg in front of you. Bend the right knee, placing the sole of your right foot against your left inner thigh. Hold for 30 seconds, then switch legs.

- Calf Stretch: Standing Calf Stretch; Hold for 20 to 30 seconds, then stretch the other leg.

- Gluteus Stretch:Twisting Buttock Stretch; Sit on the floor with one leg bent and the other straight. Turn your body towards the bent knee side until you feel a stretch in your buttocks. Hold for 30 secs

- Hip Flexor Stretch: Pigeon Stretch; Bring the heel of your front leg to the pants pocket on your other leg. Hold for 20 to 30 seconds, then stretch the other leg.