Cool-Down/Warm-Down (5 – 10 minutes)
In the Cool-Down/Warm-Down, perform rhythmic movements at a slower pace or lower intensity to gradually decrease the participant’s heart rate while keeping the body warm. The Cool-Down phase allows for gait, balance and cognitive training. Keep participants moving in cooler pools while you perform skill-based drills, for example, a tight rope walk or figure 8 balance.
Sample Cool-Down Exercises
Walk forward and back, progressing to tight rope or tandem walk with hip abduction
- Add impeding arms
- Regress using assisting arms
Walk in frontal plane – 2 steps right, then 2 steps left
- Water tempo
- Add ½ water tempo options
Cool-Down Tips
- Know your pool’s water temperature! It determines the duration of this segment.
- Cue for long, purposeful striding when walking forward and backward in the water.
- Incorporate drills for fall prevention, practicing balance and agility skills.
- Move in the frontal, sagittal and transverse planes.
- Remind members that the splashboard may be used for stability and postural support.