Low intensity session to help you recover faster, reduce risk of injury and soreness. Keep the session light, and don’t go for longer than 30 minutes.


1. Jog 6 minutes
Start with a slow 6 minute jog.

2. Stretch 10 minutes
Spend 30 seconds on each of these basic passive stretches. Left & Right sides.

3. Jog and running drills 6 minutes
One more slow 6 minute jog- during this jog, add in the following exercises.
Side to side, skipping, bum kicks, backwards jog

4. Optional ball work 5 minutes.
If you have a ball, 5 minutes of juggling or easy dribbling. No shooting, crossing etc.

5. Light stretch 2-3 minutes
Finish with a light stretch of any muscle groups that feel especially tight.

6. Be sure to ice any injuries, corks etc. and report them to your coach.

These exercises are a general guide only and are not a suitable substitute for professional advice. You should seek professional advice before beginning any exercise program. Stop immediately if you experience any pain or discomfort.