Build Your Own Cool-Down Plan

Each student designs a 5-minute cool-down on a worksheet, tailored to the session they just finished, and then performs it right away. It builds independence in managing recovery and good judgment in choosing exercises.

How to play

1. In one minute, the teacher reviews the three parts of a good cool-down: lowering the heart rate, stretching the muscles used most, and breathing or relaxing.
2. Each student fills out a worksheet with one exercise per part, listing time and muscle or body area, based on what they did that day (2.5 min).
3. Partners swap worksheets and check that each plan has all three parts and adds up to about five minutes (1 min).
4. Each student performs their own plan on a yoga mat while the teacher circulates and checks form (5 min).
5. Wrap-up: students write on the worksheet what they'd change next time and turn it in (0.5 min).

Rules

• Every plan must include all three parts: lower the heart rate, stretch, and relax.
• Chosen stretches must be static, gentle, and bounce-free.
• During practice, follow your own plan instead of copying a neighbor.
• Practice quietly so you don't distract others.

Variations

Adaptations

• Limited mobility: the plan focuses on seated and upper-body exercises, with teacher support in choosing them.
• Autism: provide a highly structured worksheet with boxes and picture cues for each part.
• Less experienced students: work with a partner who already knows the basic stretches.

Learning goals

• Design a cool-down that fits the session just completed.
• Independently perform safe recovery exercises.
• Evaluate and improve one's own plan after trying it.

Equipment for a class of 25

• worksheets: 25
• pens: 25
• yoga mats: 25

Teacher tip

Keep the worksheets: they're solid evidence of independence and can be reused later. If many students repeat the same stretches, challenge them next class to expand their menu.

More activities like this

More cool-downs for High School