Coach's Guide: How to Cool Down for Ultimate Frisbee

Cooling down after playing Ultimate Frisbee is essential to gradually bring your body back to a resting state and promote recovery.

After sharing Coach’s Guide: How to Warm Up for Ultimate Frisbee, here’s coach and co-founder of the School of Ultimate, Samarth Shetty’s guide on how to cool down effectively:

1. Gradual Decrease in Intensity:

After an Ultimate Frisbee game, gradually reduce the intensity of your activity.

Slow down your running or walking pace and allow your heart rate to gradually decrease. This helps your body transition from the high-intensity exercise to a more relaxed state.

2. Low-Intensity Cardiovascular Exercise:

Engage in low-impact cardiovascular exercise for about 5-10 minutes.

I usually do a light jog or a walk. This aids in maintaining blood flow, promoting the removal of metabolic waste products and preventing blood from pooling in your legs.

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3. Static Stretching:

Perform static stretches to improve flexibility and help your muscles relax.

Focus on stretching major muscle groups, including your hamstrings, quadriceps, calves, shoulders, and chest. Hold each stretch for 15-30 seconds without bouncing or forcing the stretch.

Breathe deeply and relax into each stretch, but avoid stretching to the point of discomfort or pain. The rhythm of the breath while breathing deeply is as important as the stretch as it allows for an effective stretch, and improves muscle recovery.

4. Foam Rolling or Self-Massage:

Consider using a foam roller (best to start with a regular foam roller before you graduate to the hard, textured, deep tissue foam rollers – only do so after consulting your physiotherapist) or performing self-massage with a lacrosse ball or a massage stick.

Roll or apply gentle pressure to the muscles that feel tight or sore. This can help release tension, improve circulation, and accelerate muscle recovery – just be very mindful of this.

5. Hydration and Replenishment:

It’s easy to forget, but you should drink plenty of water to rehydrate your body after a cool down.

This helps replace fluids lost through sweat, supports proper recovery and helps avoid muscle cramps.

Additionally, consume a balanced post-workout snack or meal that includes carbohydrates and protein to replenish energy stores and support muscle repair.

6. Mental Relaxation:

Take a few moments to mentally relax and reflect on the game. This can include deep breathing exercises, meditation, or simply allowing yourself to unwind and mentally process the experience.

Embrace a positive mindset and celebrate your efforts and achievements during the game. This is where a Spirit Circle at the end of an Ultimate Frisbee game also helps.

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7. Listen to Your Body:

Pay attention to any signs of fatigue or discomfort during the cool-down. If you experience any pain or unusual symptoms, consult a medical professional. Please do not ignore this – it’ll help you play for a longer and a more sustained period of time.

Please Remember: The purpose of the cool-down is to gradually bring your body back to a resting state and facilitate recovery. Allocate around 10-15 minutes for the cool-down period, focusing on gentle activities and stretching.

Adjust the cool-down routine based on your personal needs and preferences. By incorporating a proper cool-down, you can aid in the recovery process, reduce muscle soreness and promote overall well-being.

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