Warm-Down    Begin after the individual/team reports to their coach.  This should be done in the middle of the field immediately following the competition.

Points to remember:

1.      The warm-down is as important as the warm-up

2.      The purpose is to get lactic acid out of the muscles to prevent soreness and enhance the next performance.

3.      The longer you wait to begin, the less effective the warm-down becomes.  The first 5-10 minutes are critical.

Example Warm-Down

2:00- race ends

2:05- Sweats on and meet your coach and begin with

                    jog/walk/jog 800m

                    sprint drills

                    stretch with partner/self

                    pick-ups/stretch (pulse 130-150bpm)

                    drain legs/massage