Intermediate Phase Cool Down

Following your immediate cool down, where you focused on gradually lowering your heart rate, comes the intermediate cool down phase. This stage kicks in once your heart rate has decreased a bit and that initial post-game fatigue starts to subside.

The intermediate cool down is particularly beneficial after dynamic drills or matches that heavily engage your musculoskeletal system and challenge your flexibility. It's about continuing to support your body's recovery through gentle, controlled movements.

Think of this phase as a bridge between the immediate cool down and your longer static stretching routine. It helps to further reduce muscle stiffness and promote blood flow without putting excessive strain on your recovering body.

Here are some effective exercises you can incorporate into your intermediate cool down for pickleball:

• Quick Jumps (Light and Low Impact): Perform short, light jumps, focusing on landing softly on the balls of your feet. These help to maintain some blood flow and prevent stiffness without overexertion. Aim for 2-3 sets of 15-30 seconds.

• High-Knee Skips: As demonstrated in the Restore Thrive video, high-knee skips involve bringing your knees up towards your chest while lightly skipping. Focus on good posture, with your feet underneath your hips and toes forward. Drive your knee up with your toe up (dorsiflexed foot) and cycle through with your arms, similar to a running motion. You can perform these forwards, backwards, or even sideways to engage different muscle groups. Aim for 2-3 sets of 15-30 seconds.

• Simple Lunges: Perform slow, controlled forward or reverse lunges. These gentle movements help to maintain flexibility in your legs and hips. Focus on proper form and avoid pushing into a deep stretch at this stage. Aim for 2-3 sets of 15-30 seconds per leg.

• Side-to-Side Shuffles: Mimic the lateral movement crucial in pickleball with slow, controlled side-to-side shuffles. Keep your feet relatively close together and focus on a smooth, gliding motion. This helps to maintain mobility in your hips and legs. Aim for 2-3 sets of 15-30 seconds.