Cool Down Activities

The goals of this module are

  • to cool down after a sports activity,
  • to lengthen and strengthen the muscles and
  • to relax.

Ideal Group size:

Up to 30


10 minutes



Materials for download:

External resources:

How it’s done

Cooling down after a sports session is as important as warming up. This is part of the session that calms everyone down, slows down heart rates and relaxes muscles before the discussion session or cleaning up and going home. There are several ways that you can do a cool down.


Yoga is a good activity for the cool down. Yoga not only helps relax, lengthen and strengthen muscles but also relaxes the mind. It is important to keep everyone quiet during this activity since part of the objective is create a calm and relaxing atmosphere.


Individual and partner stretching are also good cool down activities. Ask girls to partner up and then go through a progression of stretches in which partners help each other. Make sure to reach as many of the muscle groups as possible: Neck, shoulders and arms and wrists, back, torso and core abdominal muscles, hips, gluteus, and thighs, lower legs, ankles and feet.


Massages are another great way to cool and calm participants down after a session. This is great with young participants as well, who tend to be more hyper and active even after a long session of running around and engaging in sports. This should only be done with same gender partners, males should not be partnering with female participants. One can start with pressured rolling of tennis or other indoor balls on each other for a massage effect as a way to make the touch less invasive if wanted.

As a coach or facilitator, speak in a low quiet voice. It is important to create a quiet and relaxing atmosphere. Ask participants to try and remain silent, close their eyes, focus on take deep large breaths and exhaling.

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