Racket Cool-Down: Forearm, Shoulder and Match Journal
Cool-down designed for after a racket or net sports lesson: forearm and shoulder stretches, gentle self-massage with a ball and a short match journal. It links physical recovery with tactical reflection.
How to play
- Slow nasal breathing while walking around the space as heart rate comes down (1 min).
- Stretch the forearm flexors and extensors and the back of the shoulder, 30 seconds per position and side (3 min).
- Gentle forearm self-massage pressing the tennis ball against the mat (2 min).
- Seated, each student fills in the journal: the shot that worked best, a repeated mistake and one tactical decision for the next match (3 min).
- Two or three volunteers read their tactical decision out loud (1 min).
Rules
- Hold stretches without bouncing and never into pain.
- Keep ball pressure gentle and avoid the elbow joint.
- The journal is personal and is not shared unless the student wants to.
Variations
Easier
The journal is reduced to choosing a face icon and a shot from a list.
Standard
Stretches, self-massage and a three-question journal.
Harder
The journal includes one match stat, such as points won with a specific shot.
Adaptations
- Limited mobility: do the stretches seated in the wheelchair and roll the ball on the thigh.
- Visual impairment: the teacher describes each position and the journal is answered orally, recorded on a phone.
- Wrist injury: replace the forearm stretch with gentle shoulder mobility.
Learning goals
- Help the muscles most loaded in racket sports recover.
- Learn ways to prevent tennis elbow and shoulder pain.
- Reflect on one's own tactical performance.
Equipment for a class of 25
- yoga mats: 28
- worksheets: 28
- tennis balls: 28
Teacher tip
Keep the journals to review progress across the unit. Play quiet, low music to mark the change of pace.
PatioLab has "Racket Cool-Down: Forearm, Shoulder and Match Journal" and 5176 more activities ready to drag into your lesson and run from your phone in the gym.
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