1: Cool down Jog – After intense rugby sessions, perform a light jog for around 3/5 minutes. This will help your body with the transition from performing at high levels of intensity to low levels. It helps remove waste products like lactic acid and also prevents the pooling of blood. Jogging should be an important part of the cool down.
2: Stretch – After exercise your muscles are warm and more elastic. As such, stretching them when they are in this state will have great long term benefits for your flexibility. As well as this, cool down stretching can significantly reduce muscle soreness the next day. Each main muscle group used during your physical exertion should be stretched with an appropriate static stretch. Static stretches are far more useful during the cool down phase than the warm up.
(Neil, 2013)
I will be using this form of cooling down at the end of my sessions because i believe that it is key to install the importance of a cool down into young athletes, this way if i repeat the same cool down week after they week hopefully they will pick up what to do and its importance. Allowing them to perform thier own after sports they play either outside of school or after my time as thier coach.