Juggle & Stretch Cool-Down

Bring the body down gently after a hard session while adding a few hundred quality touches, and give the coach a calm moment to close the practice.

Four cones in a 20x20 square, each cone a stretch station: hamstrings, quads, hip flexors, calves. Groups of four with one ball per group start at different cones.

1. Each group juggles as a team, one touch each, while walking slowly to the next cone. If the ball drops, pick it up and keep walking.
2. At each cone the group stops and does that station's stretch for 30 seconds, still passing the ball hand to hand.
3. Between cones, change the rule: thigh only, then head only, then feet only.
4. After all four cones, groups sit in a circle and pass the ball around by hand while the coach gives the three takeaways from practice.
5. Finish with 10 slow deep breaths.

• Walk, don't jog; the work is done.
• Soft touches, ball below head height.
• Hold each stretch still, no bouncing.
• Listen while your hands do the work.

• Players rush the walk to be first to the next cone; there are no points for speed in a cool-down.
• Stretches turn into bouncing; hold still and count aloud together.
• The coach talks for 5 minutes at the end and the group goes cold; three takeaways, then done.

• Groups must complete 10 juggles between cones without a drop.
• Add a fifth cone for a groin stretch.
• One-touch juggling with the weak foot only.

• Allow the ball to bounce once between touches.
• Juggle in place at each cone rather than while walking.
• Remove the juggling and simply pass by hand while walking.

• No running; the ball stays below head height.