It’s as important to cool down after training sessions and matches as it is to warm up before the. Soccer is an extremely strenuous game, and simply stopping at the end of a game can lead to several problems:

-The excess lactic acid in your body after strenuous exercise can lead to restlessness and lack of sleep when rest and sleep are the very things you need to fully recover
-The waste products built up in your body can lead to stiffness and aches in your muscles and joints for several days after the game, limiting your physical capacity
-Rapid decrease in blood pressure, body temperature, and heart rate is potentially harmful to your health

Players who do not cool down (as well as players who do not warm upP properly will be more prone to injury and less effective when doing physical exercise after the game. Their playing career is also likely to be shorter.

Cool down and stretch

All these problems can be alleviated by following a simple cool-down process, which is similar to the warm-up dealt with at the start – two minutes of gentle jogging then five minutes of stretches. Gently working out the major muscles will serve to eliminate waste products through the lymphatic system.

The body will release hormones that counteract the adrenaline produced during exercise, helping you to rest. And the gentle nature of the cool-down will mean that your heart rate, blood pressure, and body temperature will decrease gradually rather than suddenly.

Rehydration

It is also important that you rehydrate after a game. You may have lost up to 7 pints (4 liters) of water from your body through sweating and it is important to replace it. Isotonic drinks will help you to rehydrate more quickly than water.

Stock up

After rehydrating make sure that you eat, in order to help stock up on carbohydrates – any meals rich in rice, bread, or pasta – which will replace the energy you have used up. Most professional clubs have a cafeteria in the training center for their players and offer these sorts of foods in abundance.

Rest

Make sure that you have a good night’s sleep after exercise to enable your body to fully recuperate for the next day. Seven to eight hours is recommended, but this will vary according to need.

Source: Soccer skills for young players

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