After every training session you should do a cool down. The cool down is equally as important as the warm-up. Read on for benefits and guidelines of how to do your warm down effectively

Benefits

1. Your body is cooled down gradually
2. Recovery time is reduced enabling more effective training sooner afterwards
3. Benefits of the training session are increased as body adapts better

Guidelines

• Jog for 3-4 minutes

Incorporate:

• Change in direction
• Raising knees to waist level
• Raising ankles to buttocks
• Side stepping using both legs as lead leg
• Mobilisation Exercises
• Rotate Arms Backwards at controlled pace
• Rotate Arms Forwards at controlled pace
• Rotate Hips clockwise, counter-clockwise
• Rotate ankles clockwise, counter-clockwise
• Stretching Exercises

Hold all stretches for 20-30 secs and repeat twice

Stretch Gradually, Do Not Bounce

Never Stretch beyond comfort

Hamstrings
Lie on back on ground. Bend left knee to 45-degrees. Raise right leg upwards and Place hands below knee joint, Pull leg towards head (comfortably), keeping leg as straight as possible. Keep head rested on ground. Alternate.

Quadriceps (Thigh Muscles)
Ly on right side on ground. Bend lower leg (left knee 90-degrees) out in front. Rest Head on left arm. Grab right foot below ankle and pull towards right buttock. Keep right leg parallel to ground. Alternate (Roll to other side).

Calves
Sit on ground with legs extended in front. Bend left knee to 45-degrees. Extend arms and reach out to touch (as near as possible) right foot. Hold. Alternate.

Groin
Sit on ground with feet pulled in and meeting in front of body. Keep Back straight. Grab ankles with hands and place elbows at inside of knees. Push Knees down towards ground. Hold. Repeat.

Full Body
Lie on back on ground. Extend both arms above head. Stretch out with hands and feet. Relax. Repeat. The stretches are conducted on the ground to prevent blood pooling, which can lead to cramps and aches.