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Cool-down and stretching exercises for athletics

Prevent muscle soreness and injury after an intense athletics training session with these cool-down & stretching exercises.

Duration

20 Min

Exercises

Difficulty

Beginner

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Cool-down and stretching exercises for athletics

Prevent muscle soreness and injury after an intense athletics training session with these cool-down & stretching exercises.

Duration

20 Min

Exercises

Difficulty

Beginner

Products used in Routine

Standard

Super Band

Cooling down after a training session or competition is just as important for your performance as an effective warm-up programme. A warm-up prepares you for the training session, while a cool-down brings your body back to a state of homeostasis (= balance of physiological body functions). In short: your body regenerates better so you will be fit for the next training session more quickly.

Get the most out of your cool-down:

Myofascial self-massage exercises
Stretching exercises for athletics

Work the muscle groups you use most during sprints and jumps. These specifically include:

thigh muscles
glutes
hip flexor muscles
calf and shin muscles

Recover better

If you skip your cool-down, you miss out on a simple, well-deserved shortcut to your training progress. Plus, that post-workout massage and stretching feeling you get from an athletics session with a few intense sprints is priceless.

After each workout

You should do cool-down exercises after every athletics training session. If you don’t have a lot of time, skip individual exercises. Or only massage/stretch areas of the body that are particularly tense.

Myofascial self-massage for athletics recovery

Current research shows that targeted fascia training has a positive effect on the muscle soreness that develops after a training session. Self-massage helps you squeeze out depleted fluids. Your tissues can fill up again with fresh nutrients. It also has a positive calming effect on the autonomic nervous system. Self-massage exercises will help you relax.

Calf Massage

Angle one leg while sitting. Place the calf of the stretched leg on the foam roller. Lift your buttocks off the floor. Slowly roll out your calf.

While rolling out, slowly turn your foot to the right and left. This way you massage even more parts of the calf muscles. If you want to intensify the exercise, rest the free leg on the lower leg of the other leg.

Product

Standard

Seconds per side

Body part

Lower legs

Training Goals

Recovery, Mobility

Hamstring Massage

In a sitting position, place both thighs on the BLACKROLL. Support yourself with your hands behind your back. Raise your buttocks. Slowly roll out the back of your thighs.

Product

Standard

Seconds

Body part

Thigh

Training Goals

Recovery, Mobility

Glute Massage

Sit with one half of your buttocks on the BLACKROLL. Stand up with the opposite leg. Place the foot of the side to be worked on on the knee. Support yourself with your hands behind your back. Slowly roll back and forth.

Turn slightly to the side to work more of your gluteal muscles.

Product

Standard

Seconds per side

Body part

Hips

Training Goals

Recovery, Mobility

Tibialis Massage

Place your outer lower leg on the BLACKROLL. Place the other leg in front of your body. Support yourself on your hands. Raise your buttocks. Slowly roll out your lower leg.

Turn to either side as you roll out to work more of your lower leg.

Product

Standard

Seconds per side

Body part

Lower legs

Training Goals

Recovery, Mobility

Quads Massage

Start in plank position. Place the BLACKROLL under your thighs. Slowly roll out the entire front of your thighs from the knees to the hips.

Product

Standard

Seconds

Body part

Thigh

Training Goals

Recovery, Mobility

Hip Flexor Massage

Start in plank position. Place the BLACKROLL under your pelvic bone. Stand with the other leg bent. Slowly roll up and down a few centimetres.

Product

Standard

Seconds per side

Body part

Hips

Training Goals

Recovery, Mobility

Stretching exercises for athletics

Stretching can increase the mobility of your joints, increase blood flow and reduce feelings of stiffness. Other potential benefits of stretching:

reduces muscle soreness
increases athletic performance
lowers the risk of injuries

Hip Flexor Stretch

Fix the SUPER BAND to an object at waist level. Come into a kneeling position. Put the band around your thigh from behind. Stretch your hips and tighten your buttocks. Let the band pull you into the stretch. Hold the position.

Tip: The hip flexors are a group of muscles that are often overlooked but are crucial in sprinting.

Product

Super Band

Seconds

Body part

Hips, Thigh

Training Goals

Recovery, Mobility

Downward Dog

Attach the SUPER BAND behind you at waist level. Wrap it around the front of your hips. Start in a quadrupedal position. Stretch your buttocks towards the ceiling and push your sternum towards the top of your feet.

Tip: The downward dog is one of the best exercises to stretch the entire posterior kinetic chain. The SUPER BAND also creates joint distraction. Pulling the band separates the joint surfaces from each other. The separation provides more space for the synovial fluid (joint lubricant) and helps especially for track and field athletes.

Product

Super Band

Seconds

Body part

Posterior Fascia Chain, Shoulders

Training Goals

Recovery, Mobility

Quads Stretch

Put the SUPER BAND around your ankle. Grasp the other end and pull the band forward with your hands. Pull the leg further forward with the help of the band. Hold the position.

Tip: Stretching the quadriceps muscles can reduce the likelihood of track and field athletes sustaining injuries.

Product

Super Band

Seconds

Body part

Hips, Thigh

Training Goals

Recovery, Mobility

Banded Pigeon Pose

Start in the quadruped position. Place the SUPER BAND around the inside of your thigh. Bring one leg in front of your body and bend it at the knee 45 to 90°. Extend your other leg behind your body. Press the pelvis on the side of the extended leg towards the floor.

Tip: The SUPER BAND also creates joint distraction. Pulling the band separates the joint surfaces from each other. The separation provides more space for the synovial fluid (joint lubricant).

Product

Super Band

Seconds per side

Body part

Glutes, Hips

Training Goals

Recovery, Mobility

Hamstring Stretch

Start in supine position. Grasp one leg with both arms at the back of the thigh. Pull the leg towards you as straight as possible.

Tip: In sprinting, the hamstrings are primarily responsible for propelling the body forward with each step. This makes them a common problem area. Taking proper care of this muscle complex can help prevent discomfort and injury, especially in athletics.

Product

Sets / Seconds

1 / 90

Body part

Thigh

Training Goals

Mobility

Your products for athletics cool-down & stretching exercises

Ideal for beginners

Foam roller