Tennis Cool-Down Routine
Cool-downs are skipped 90% of the time and they're responsible for half the next-day soreness. This 10-minute routine resets your nervous system, lengthens worked muscles, and primes the next 48 hours of recovery.
Why Cool-Downs Matter
Match heart rate sits 150-180 bpm. Stopping cold leaves blood pooled in legs and the parasympathetic nervous system slow to engage -- that wired-but-tired feeling 30 min after play. A proper cool-down clears lactate, drops heart rate gradually, and starts muscle repair signalling.
The 10-Minute Routine
3 min walking + 5 min static stretches + 2 min breathing. Total: 10 minutes. Do it on-court, not after the drive home -- when you cool off in the car, you stiffen up.
0-3 Min: Walking
Walk the perimeter of the court at conversational pace. Heart rate drops from 150-180 to 110-120 bpm. Don't stop -- keep moving. This is the most important part.
3-8 Min: Static Stretches
Hold each 30 seconds, never bounce.
Standing quad stretch: Pull foot to glute, both sides. Tight quads = tight knees next morning. Standing hamstring: Foot on a low bench, hinge at hip, both sides. Calf stretch: Wall-supported lunge, both sides -- straight leg AND bent leg version. Hip flexor (kneeling lunge): Sink hip forward, both sides. Tennis players have chronically tight hip flexors. Cross-body shoulder stretch: Pull arm across chest, both sides. Reset rotator cuff after serves.
8-10 Min: Breathing Reset
Sit. Box breathing 4-4-4-4 (inhale 4s, hold 4s, exhale 4s, hold 4s). 6 cycles. Engages parasympathetic nervous system, drops cortisol, signals recovery start.
What to Eat/Drink Within 30 Min
500ml water + electrolytes. Protein + carb snack (banana + protein shake, chocolate milk, peanut butter on toast). Repair window is real -- see our nutrition guide.
Next-Day Recovery
Foam roll quads, calves, glutes. Light walk or swim. Recovery tips guide covers ice baths, sleep, and active recovery.