Tesco Great School Run 2012

Staff

Cooling down after exercise is important to the recovery process. Our exercise plans for PE (see Classroom) include ideas for cooling down for all sessions. It's a good idea to put a layer of clothing back on if it's a cool day and to re-hydrate with plenty of water.

When cooling down, children should be encouraged to reduce the intensity of their exercise gradually so that:

heart rates can slowly return to resting levels
any chances of dizziness are reduced
adrenaline levels slowly decline
working muscles can relax

Five to 10 minutes of slowing exercise such as running, jogging, and walking should be sufficient to return breathing rates to normal. This may be followed by some static stretching for:

Calves
Back of thighs
Front of thighs
Shoulders
Neck

Cool down is also important as it acts like a mental and physical wind down. Some children will struggle to go from an active running session back to a quiet classroom environment, so use the cool down to calm down too.

Calf Stretch

Using the wall for support, stand with feet parallel and far enough apart to give a stable base. Step back with the left leg, bending the right knee. The stretch will be felt in the calf of the left leg which should be straight with toes pointing forwards. It may be necessary to alter the length of the step taken to make sure a gentle stretch is felt. Hold for 20 seconds. Repeat the calf stretch on the right leg.

Quadriceps Stretch (front of thigh)

Using the wall for support, stand straight and lift the right foot to the back of the room, supporting it with the right hand. Soften the standing leg to reduce any strain on the knee joint. Tuck the bottom in and the stretch will be felt in the front of the thigh of the bent leg. Hold for 20 seconds. Repeat this stretch on the left leg.

Hamstring Stretch (back of thigh)

Bend the left leg and step the right leg forwards. Maintain the body weight on the bent leg by resting hands on the left thigh. Keeping the right leg as straight as possible, lift the toes towards you and push the bottom out towards the back wall. The upper body tilts forwards and a stretch is felt in the back of the upper right leg. Hold for 20 seconds. Repeat on the other side.

Shoulder Stretch

Stand with feet apart providing a stable base. Bend the knees slightly and round the upper back, bringing the arms forwards and softly linking the fingers. Keep the shoulders down, away from the ears and the elbows slightly bent, and let the head fall gently forwards. Hold for 20 seconds.

Neck Stretch