AFL · Cool-down

Recovery cool-down and review

Easy laps, held stretches and a quick review circle to bring heart rates down and lock in one lesson from the session.

CP1P2P3P4P5P6
Start / 6
Time
10 min
Players
2–30
Age
U10+
Area
20 × 20 m
Equipment
4 cones1 size 3 or 4 football for the review circle

Setup

  1. Mark a 20 × 20 m square with four cones.
  2. Players start together at one corner after the last drill.

How it runs

  1. Two easy laps of the square: jog the sides and walk the corners, then a lap walking with slow, deep breaths.
  2. Spread out and hold each stretch for 20 to 30 seconds: calves, hamstrings, quads, hip flexors and glutes.
  3. Finish in a circle: the coach asks what went well and one thing to work on; whoever has the ball answers, then handballs it on.
  4. Finish with a drink of water and pack the gear away together.

Coaching points

  • Let the breathing slow down: in through the nose, out through the mouth.
  • Hold each stretch still; no bouncing.
  • Stretch to a mild pull, never to pain.
  • Keep the review short: one thing that went well, one thing to work on.

Common mistakes

  • Rushing the stretches to get home.
  • The coach doing all the talking in the review.

Say it: “Slow down, breathe, one win and one thing to work on.”

Make it harder

  • Players rate their own effort out of five and say why.
  • Player leaders run the stretches and ask the questions.

Make it easier

  • Walk the laps; no jogging.
  • The coach shows each stretch for the group to copy.

Pairs well with

Reviewed by the Sportdify coaching team.