A gentle cool-down (jog)

Group work

Ziel

• Regulate circulation gradually

• Maintain blood circulation

• Relax your legs after exercise

• Make a smooth transition from activity to recovery

Implementation

The group jogs at a very gentle pace around the hall or on a flat circuit outdoors. The pace should be slow enough that they can easily hold a conversation at any time.

Procedure

Minutes 0–3: Light jogging

• Take small, relaxed steps

• Consciously keep your shoulders relaxed

• Don’t clench your hands

• Don’t run into each other or feel the need to overtake

• chatting casually with one another as you go

Minutes 3–8: Variation on the movement

Approximately 20–30 seconds each:

• a gentle, relaxed jog

• a light shake of the arms

• slow sideways running to the left and right

Minutes 8–10: Mindful walking and breathing

• Breathe in for four steps

• Breathe out for four to six steps

• Let your arms swing loosely

• Consciously let your shoulders drop as you breathe out

Coaching tips

“The tempo should feel almost too slow.”

“We want to wind down the cycle and not introduce another training stimulus.”

“Take smaller steps and try to shake your legs out.”