Classic Cool Down and PNF
The classic cool down was designed to address some of the common faults and dysfunctionas we see in our athletes, primarily shoulder mobility and a tight posterior chain. This is by no means the be all end all stretching series, but a great start to something you should be working on regulalrly.
We have designed the cool down to be about 10 minutes long, assuming you move from exercise to exercise and hold each stretch for about 30 seconds each. You can easily turn this into a full stretching cycle by repeating the movements for a second round or increasing the hold time to a minute.
Whenever possible, try to implement the PNF style of stretching as opposed to the more common isometric or static holds. PNF stands for Proprioceptive Nueromuscular Facilitation and is a contract/relax style of stretching that is the most effective way to increase flexibility. I did my best to explain how PNF works in the video, but don’t worry, we will go over it regulalry in class.