The Cool-down As The Post-training Phase - Part IV
The Cool-down is the Post-training phase of the daily training session. Like the Warm-up as the Pre-training phase, there are specific goals and outcomes, operating under set principles, concepts, and guidelines.
Currently, there is another ongoing debate among sport scientists and academia about the value of the Cool-down, the types of exercises that should be included, and the methods of application. Until scientific research establishes otherwise with sufficient data, coaches should follow current suggested guidelines although some shift has occurred (Canadian Coaching Association, NCCP Module Prevention and Recovery. 2021).
The Cool-down
Cool-down activities need to be directed at those muscle groups mostly worked in the previous training session. This is designed to ‘bring the body down’ and adjust the body from previous training stress. Athletes can carry out the activities first in the training area, and then move to a designated area conducive to continue with exercises that focus on general and sport-specific “movement competencies” (physical abilities/athletic attributes. Movement and sport competency refer to one's ability to successfully perform a certain task in sport Refer to November 2021 Tip of the Month). This process is designed to improve body control and reduce the risk of injuries. For example, swimmers perform a Warm-down swim in the pool and then the Cool-down routine on dryland.
Features of the Cool-down
Many a time, younger athletes have not been taught the significance of the Cool-down. Parents, as well as their young athletes, want to ‘get it over with’ to get home, especially when training ends in early evening hours. Elite athletes often ‘cheat’ in this phase because it is seen as less important than the Warm-up, for example. Therefore, coaches need to explain the significance of an active Cool-down as a process that accelerates the decrease of by-products resulting from previous intense training or competition.
What are the reasons of this training feature? There are currently three justifications/ explanations:
Physiological:
To lower the Heart rate (HR), which needs to decrease gradually with activities lasting about 5-minutes
To increase the ‘stretch reflex’
To rid muscles of by products such as lactic acid
To reduce and prevent injuries
To prepare for full recovery
Psychological:
To ‘come down’ and adjust the body from previous intense workout/activity or training stress
To incorporating yoga or progressive relaxation or similar activity to enhance mental wellness and imagery
Physical:
To increase flexibility
To increase strength and core stability
To increase functional strength combined with ROM
To increase functional strength through simple or advanced plyometric exercises
To increase functional and motor fitness
The Cool-down accelerates recovery, which has a major effect on performance and injury prevention. Gains are made in the resting period following the workout/training session as the ability to train harder during subsequent workouts is enhanced. Full and rapid recovery is essential for athletes who train hard and compete regularly. The sooner full recovery takes place, the quicker they can engage in high-quality training or be ready to compete again – although the key question still remains how long does it really take for full recovery?
There is a gradual regression in the HR through activities lasting about 5-minutes, according to experts whereby the lowering of the HR provides the muscles with oxygen and at the same time increases the rate by which so-called by-products (lactic acid contributing to fatigue) is removed from the working muscles. The risk of injury is thereby reduced because fatigue decreases, which tends to predispose athletes to greater risk of injuries. Thus the entire process tends to speed up recovery.
Principles of the Cool-down
There are three principles involved in an effective Cool-down:
Incorporating low-intensity aerobic exercises
Using muscle groups similar to those in athletes’ sport
Providing opportunities to slow down skills to focus on technique, and reflect on practice/training/competition
According to the Canadian Coaching Association, reflection on each training session becomes an essential part of the Cool-down phase (NCCP Module Prevention and Recovery, Learning Facilitator Guide, 2021, p. 45). This is directly linked to mental skills used in the specific sport and those skills trained in the previous practice/session. The ‘RAMPAGE’ framework at the end of training involves the entire session.
R - Raise
A - Activate
M - Mobilize
P - Prepare
A - Activity
G - Game
E - Evaluation
This framework is used to structure practices aimed at minimizing the risk of injuries and facilitating long-term athlete development (Till, Eisenmann, Jones, Mitchell, Cowburn, Tee, Holmes, & Lloyd, 2020). The key message of RAMPAGE is a desired ‘internal flow’ of the total training session, namely the Warm-up, the Practice or Performance and the Cool-down. These should be linked together to support an increase of performance, the prevention of injuries, and recovery. It is emphasized that the Warm-up (RAMP) should directly support Activity (A), Game (G), and the Evaluation (E), based upon NCCP Module Prevention and Recovery, Learning Facilitator Guide, 2021, p. 43.
The use of HR is a common approach to set exercises intensity but can also be employed to monitor Cool-down intensity and the rate of perceived exertion. Static stretches should be included as well as remedial exercises for postural imbalances in order to return fatigued muscles to their pre-training or pre-competition lengths. If these are integrated, coaches need to explain how these can enhance performance through postural changes. Whereas stretching alone does not directly decrease injury risk but it contributes to postural changes to lower the risk of injuries. The number of repetitions and duration exercises are based on a combination of research and experience, however.
Guidelines
As stated previously, the value of the Cool-down continues to be debated within academic circles. In my opinion, coaches need to be aware and keep abreast of the newest research information. However, any new data has to be firmly established because sport scientists tend to agree and disagree, which is a common occurrence! Therefore, the guidelines provided are suggestions and recommendations, and coaches have to decide how best to apply these in their program.
General:
Focus should be on general athletic developmental and desired changes in functional and motor fitness while slowly reducing the HR
Lower intensity is safer for younger athletes
Due to growth and physical development exercise volume (the number of repetitions and sets) need to be minimal…but can be completed every training session depending on the fatigue factor
Select physical components and combinations such as flexibility + strength or flexibility + stationary balance (examples), and other combinations
Select stretching exercises based upon skill[s] and major muscle groups used in the previous training session
Include exercises for upper and lower body, lower and mid-abdominal obliques, and upper abdominal section
Select 2-3 exercises in each category with 2-3 sets, and 45-60 sec rest between sets
Suggested duration of each set should be about 30 seconds
If repetitions are performed, repeat exercise for up to 30 seconds – anything longer becomes more endurance not strength development
If exercise involves ‘hold’ position – maintain up to maximum of 30 seconds
Incorporating Speed and Power:
Age and skill level have to be considered as well as the number of repetitions, number of sets (volume), and degree of intensity
Due to specific growth and development of younger athletes the volume of exercises has to be minimal
Include exercises for upper and lower body, lower and mid-abdominal obliques, and upper abdominal section
Select 2-3 exercises in each category and 2-3 sets, 45-60 seconds rest between sets
Incorporating Flexibility:
Focus on increasing flexibility to increase technical performance and to remove weakness
Exercises involve actively moving limbs through greater ROM – objects may be used to increase ROM (example: stepping/running over sticks or hurdles)
Select 2-3 lower body and 2 upper body exercises
Perform 3 sets of 6-8 repetitions for each exercise with 30 seconds rest
Incorporating Flexibility as ‘Flow in the Cool-down:
Include Active Flexibility Routine
Select 3-5 exercises with emphasis on increasing ROM – 2-3 sets of 30-seconds duration
Combine with significant functional strength components
Include Dynamic-Stationary Routine-
4-6 exercises – 2-3 sets – 30 seconds duration
PNF – 3-S partner stretches (Slow-Sustained-Sport Stretching)
Sport-specific static stretches
Focusing on Functional Strength:
Concentrate on moving the body in full ROM under moderate weight and stress over a set period of time and set distance
Perform exercises as slow movements or holding against resistance (PNF) – considered the largest fundamental aspect to athletic development, and plays a significant role in injury prevention
Suggestions:
Tubing exercises to increase arm speed and power
Include 2-upper and 2-lower body exercises
Perform 2-3 sets of 6-8 reps of each power exercise with greater than 2-min rest between sets due to growth concerns, power-speed workouts should not occur more than 3x per week with at least 48 hours between training sessions
Functional Strength activities – including core- strengthening exercises
Dynamic-Stationary Stretch Routine
Supervised Partner Stretching – including PNF – about 3-5 stretches (if athletes are mature enough)
Focus on Motor Fitness
Develop kinesthetic and proprioceptive awareness, balance, and coordination
Enhance mental wellness through activities such as progressive relaxation, yoga, imagery exercises and visualization (if old enough)
Finish with Individualized and specific Slow-Sustained-Sport Stretching (SSS)
Incorporate Sport Nutrition drinks with protein should be consumed for recovery (top-up)
Research shows: most efficient and effective sports drinks have carbohydrate concentration of 6-8 percent and absorb into the bloodstream quickly at about the rate of plain water
Insulin increases in time (12-14 minutes) allowing for more optimal protein absorption later on
Thank You for Your Loyalty in 2021!
Wishing You the Best and Good Health in 2022!
We certainly need it in these times!
- Coach Monika
References:
Canadian Coaching Association (2021). Coach Workbook. Module Prevention and Recovery
(pp. 27-35. Ottawa, ON, Canada: Canadian National Coaching Certification Program (NCCP).
Canadian Coaching Association (2021). Learning Facilitator Guide. Module Prevention and Recovery (pp. 36-44). Ottawa, ON, Canada: Canadian National Coaching Certification Program (NCCP).
Schloder, ME. (2022, in publication). P.P.T.S. Pre – Post training schema for age group swimmers. Calgary, Alberta, Canada: coachingbest.com
Schloder, ME. (2022, in publication). P.P.T.S. Pre – Post training schema for developmental athletes. Calgary, Alberta, Canada: coachingbest.com
Till, K., Eisenmann, J., Emmonds, S., Jones, B., Mitchell, T., Cowburn, I., Tee, J., Holmes, N., & Lloyd, R.S. (2020). A coaching session framework to facilitate long-term athletic development. Strength and Conditioning Journal, ISSN 1524-1602 DOI: https://doi.org/10.1519/SSC.00000000 00000558
Verstegen, M., & Williams, P. (2004). Core performance. The revolutionary workout program to transform your body and your life. New York: Rodahl.