LTPDst3cover.qxd (Page 1) - Scottish Rugby Union

COOL-DOWNSA cool-down should be performed after every session. If done properly, the cool-down can help aidrecovery from exercise. Players should start rehydrating as soon as possible.GENERAL MOVEMENTThe purpose of the cool-down is to return the body from a heightened state ofexertion to resting levels. All exercises should be performed gently and there should begradual but continuous decrease in intensity.2 - 4 MINUTESPerform two exercises from each categoryGeneral MovementDynamic StretchesJoggingHamstring walkWalkingCross oversSide skipsSide lungesHigh knees / heel flicks Lunge with torso rotationSTATIC STRETCHINGStatic stretching helps the muscles that have been stressed during the main session torelax and it returns them to resting length.10 MINUTESEach stretch should be held for at least 30 seconds and performed twice (on each sideif applicable) Pick at least three stretches from lower body and two from upper bodyLower BodyCalvesHamstringsQuadricepsHip flexorsGlutesUpper BodyUpper backPartner pec stretchShouldersTricepsNeckRehydrate throughout14