PE cool-down activities for High School
Stretching, breathing, relaxation and calm games to close the lesson, bring heart rate down and reflect on learning. 100 activities for grades 9–12, each with duration, equipment and space needed.
Drag these activities into a lesson in PatioLab, run the timer on the field and track the SHAPE America standards you cover with each class.
5-5-5 Breathing with Visualization
5-5-5 breathing (inhale, hold and exhale for five counts each) with a calming visualization.
5-Minute Breathing Mindfulness
Five-minute mindfulness practice focused on the breath and body sensations.
Active Recovery Technique: 5-Min Easy Jog
Active recovery with 5 minutes of very easy jogging to bring heart rate down gradually.
Adductor and External Rotator Stretching
Adductor and hip external rotator stretches.
Advanced Glutes and Piriformis Stretching
Advanced glute and piriformis stretches.
Alternate Nostril Breathing: Nadi Shodhana Pranayama
Alternate-nostril breathing (nadi shodhana).
Analysis of Rights in Sport (High School)
Looking at rights in sports: access, equality, child protection and non-discrimination.
Anterior Trunk Chain Stretching
Stretches for the front of the body: abs, chest and hip flexors.
Basic PNF Leg Stretching
Basic PNF (proprioceptive neuromuscular facilitation) leg stretching with a partner.
Basic Yoga Nidra (Middle School)
Basic yoga nidra: deep guided relaxation lying down, with a body scan and visualization.
Body Technique Review with Photo/Video
Technique review with photos or video: record a skill and analyze it with simple criteria.
Box Breathing (4-4-4-4)
Box breathing (4-4-4-4): inhale, hold, exhale and hold empty for four equal counts — a technique athletes use to control nerves.
Brief Group PE Project Presentation
Short group presentation of the PE project: goal, process and result.
Calf and Soleus Stretching
Calf and soleus stretches after running and jumping.
Chair Back Stretches
Chair back stretches that can also be used during regular classes.
Chest and Pectoral Stretching
Chest and pec stretches to counteract slouched posture.
Chest and Shoulder Wall Stretching
Chest and shoulder stretches against the wall.
Closing Meditation: Gratitude and Body Well-being
Closing meditation focused on gratitude and physical well-being.
Debate on Inclusion in Sport
Discussion about inclusion in sports: how to make sure everyone can take part.
Debate: Body Image & Social Media
Discussion about body image and social media: filters, comparison and appearance pressure.
Debate: Clean Sport & Anti-Doping
Discussion about clean sport and anti-doping, based on a real or fictional case.
Debate: Physical Activity & Mental Health
Discussion about the link between physical activity and mental health.
Deep Diaphragmatic Breathing
Deep diaphragmatic breathing to lower heart rate and relax.
Deep Relaxation Yoga (Yin Yoga)
Yin yoga: passive floor poses held for several minutes to relax and gain deep flexibility.
Diaphragmatic Breathing and Heart Rate Control
Diaphragmatic breathing with heart rate monitoring: use a heart rate monitor to see how the pulse drops.
Foam Roller Leg Recovery
Foam rolling routine for the legs after an intense session.
Foam Roller Recovery (Middle School)
Foam rolling routine to recover the legs and upper back after activity.
Foam Roller: Guided Myofascial Self-Massage
Guided foam rolling (self-myofascial release) to recover the muscles after exercise.
Foot and Knee Partner Massage
Self-massage and gentle partner massage of the feet and around the knees, with consent.
Gentle Yoga Flow (High School)
Gentle flowing yoga sequence to restore mobility and lower heart rate.
Global Active Stretching: Long-Hold Positions
Whole-body stretching with poses held for several minutes to gain flexibility and relax.
Global Muscle Chain Stretching (Middle School)
Whole-body stretch for the back, front and side muscle chains.
Global Partner Stretching with Assistance
Whole-body partner stretches with gentle assistance.
Global Stretching in Supine Position
Whole-body stretch lying on the back (supine) to relax the entire body.
Glutes and Piriformis Stretching
Glute and piriformis stretches, useful after running, jumping and team sports.
Group Reflection on Sport Values
Group reflection on the sports values practiced during the lesson.
Group Session Review
Group lesson review: what we learned, what was hard and what we can improve.
Guided Body Scan Meditation
Guided body scan meditation to relax and tune in to the body after exercise.
Guided Debate: Sport & Gender Stereotypes
Guided discussion in which students examine gender stereotypes in sports and propose changes.
Guided Relaxation with a Nature Audio Story
Guided relaxation with an audio story of nature sounds.
Guided Sports Visualization
Guided sports visualization: imagine in detail the perfect execution of a skill practiced in the lesson.
Hamstring and Deep Lumbar Stretching
Deep hamstring and lower-back stretches.
Hip Stretching: Pigeon Pose and Quad Variants
Hip stretches: pigeon variations and a quad stretch.
Hydration & Nutrition Review in PE
Quick check-in on hydration and nutrition habits related to physical activity.
Imagined Aromatherapy Relaxation
Relaxation with "imagined aromatherapy": students imagine pleasant smells without using any oils or real scents, to avoid allergies.
Jacobson's Progressive Muscle Relaxation
Jacobson's progressive muscle relaxation: tense and release muscle groups to feel the difference.
Jacobson's Progressive Muscle Relaxation
Jacobson's progressive muscle relaxation with soft music.
Lateral Chain and TFL Stretching
Stretches for the side chain and the tensor fasciae latae (TFL) for the hip and thigh.
Neck and Trapezius Stretching
Gentle neck and upper trapezius stretches to release tension built up in the upper back.
Neuromuscular Relaxation Technique for Sport
Neuromuscular relaxation applied to sports: learning to release tension before a competition or test.
Participatory Peer Assessment
Peer assessment with a rubric: in pairs or groups, students rate a classmate's performance using clear criteria.
Partner Back Recovery Massage
Gentle partner recovery massage on the shoulders and back, always with consent.
Partner Foot Massage with Ball
Partner foot massage with a tennis ball: one partner rolls the ball over the sole of the other's foot.
Partner Neck and Shoulder Massage
Gentle partner neck and shoulder massage, always with consent, to release tension after the lesson.
Peer Assessment with Agreed Criteria
Peer assessment using criteria the group agreed on beforehand.
Peer Feedback on Technical Execution
Peer feedback on skill technique using an observation checklist.
Perceived Effort Analysis with Borg Scale
Analyzing perceived exertion with the Borg scale to learn to judge training intensity.
Perceived Exertion Questionnaire (RPE)
Rating effort with the RPE (rate of perceived exertion) scale at the end of the lesson.
Personal Sports Performance Visualization
Visualizing your own sports performance.
Physical Activity Plan for Vacation
Personal physical activity plan for school breaks, adapted to each student's location and resources.
Positive Feedback Circle (Middle School)
Positive feedback circle to end the lesson on a good note.
Posterior Muscle Chain Stretching
Static stretches for the posterior chain (calves, hamstrings, glutes and back) to recover after exercise.
Progressive Relaxation with Music
Progressive muscle relaxation guided by the music.
Psoas and Lateral Chain Stretching
Stretches for the hip flexors (psoas) and the side of the trunk.
Quad and Hamstring Stretching
Quad and hamstring stretches, standing or on the floor, to recover the legs.
Recap of Curriculum Standards Covered in the Unit
Recap of the standards and learning targets covered in the unit.
Reflection on Sustainability in Sport
Reflection on sustainability in sports: equipment, transportation, waste and impact on nature.
Reflective Closing: What I Take Away Today
Quick reflective closing: each student shares what they're taking away from class.
Reflective Debate on the Session and Load
Reflective discussion about the lesson and the training load students experienced.
Relaxation with Classical Music and Guided Breathing
Relaxation with classical music and guided breathing.
Relaxation with Landscape Visualization
Guided relaxation visualizing a peaceful landscape (beach, forest or mountains).
Restorative Partner Yoga (Middle School)
Restorative partner yoga with mutually supported poses.
Self-Assessment of Class Participation
Quick self-assessment of class participation with a simple form.
Session Self-Assessment with Rubric
Lesson self-assessment with a rubric of assessment criteria.
Shared Final Unit Assessment
Shared assessment at the end of a unit: students assess themselves, assess a classmate and compare with the teacher.
Sharing: Sport in Everyday Life
Group share about applying what was learned to daily life (effort, teamwork, handling frustration).
Shoulder and Rotator Cuff Stretching
Shoulder stretches and gentle rotator cuff mobility after throwing or striking activities.
Simplified Wim Hof Breathing Technique
Deep breathing in rounds (inspired by the Wim Hof method) in a gentle, safe version: no long breath-holds or intense hyperventilation.
Spine Stretching in Fetal Position
Spinal stretch in the fetal position to relax the back.
Spine Stretching: Rotations and Extensions
Spinal stretches with gentle rotations and extensions to restore trunk mobility.
Sports Mindfulness: Post-Exercise Body Scan
Sports mindfulness: post-exercise body scan.
STOP Mindfulness Relaxation Technique
The STOP mindfulness technique: Stop, Take a breath, Observe and Proceed.
Stretching with Calming Music
Guided stretches to calming music to close the lesson.
Targeted Lower-Body Stretching (High School)
Targeted lower-body stretches: one specific stretch for each muscle group.
Targeted Upper-Body Stretching (High School)
Targeted upper-body stretches: one stretch for each muscle group.
Tennis Ball Foot Sole Relaxation
Self-massage of the sole of the foot with a tennis ball to relax after running and jumping.
Training Diary: Weekly Feelings Log
Training journal: weekly log of how you feel, effort and rest.
Trapezius and Gentle Cervical Stretching
Gentle upper trapezius and neck stretches to release tension.
Triceps and Biceps Stretching (High School)
Triceps and biceps stretches to recover the arms.
Unit Closing: Brief Oral Learning Presentation
Unit wrap-up with a short oral presentation of what was learned.
Weekly Physical Activity Plan Design
Building a realistic personal weekly physical activity plan.
Written Reflection: PE Session Diary
Written reflection in the PE journal about the day's lesson.
Written Reflection: What I Learned Today (Worksheet)
Written reflection on a worksheet about what was learned in the lesson.
Yoga Nidra: Guided Deep Relaxation
Yoga nidra: deep guided relaxation lying down, with a body scan and visualization.
Yoga with Natural Props
Outdoor yoga using natural objects (a leaf, a stone, a stick) as a focus point and prop.