The benefits of a good cool down after training also revolves around reducing injury and boosting performance. The cool down does this by gradually lowering the heart rate, helping oxygen levels in the muscles return to the condition they were in before the practice began, while removing waste such as lactic acid. A good cool down also helps reduce muscle soreness after an intense training session.

Effective Cool Down for Soccer
Can coaches please explain to their players why we need to cool down to reinforce the concept.

Main Objectives:

1) Remove Waste Products of Exercise : Lactic acid is a by-product of
exercise and causes muscular soreness and stiffness after a match or training. Light activity afterwards can accelerate the removal of such waste products and help the body to recover more quickly (up to three times more quickly than when players simply stop).

2) To Provide an Opportunity for Stretching Work : Some muscles after
activity don’t return to their normal length for up to two days , hence
stretching immediately when they are still warm can help prevent this.

Elements of Cool Down

1) Game Specific Movements (A.I.A. session)
Maintain blood flow and assist removal of waste products by low
intensity work such as passing , turning , running , changing direction.

2) Longer Hold Stretching
Maintenance of muscle length.

3) Limb Shaking
Promotes the return of blood to the heart and feelings of relaxation eg
players lying on the ground , raised legs with a partner gently shaking
their legs.

4) Rehydration
Water.