Game version
Calm-down pairs: one partner reads the next stretch and the other does it; swap halfway and finish with three slow breaths together.
Diving Cool-Down Stretches, Ages 11 to 13
A 6-minute cool-down for diving players aged 11 to 13 after training: stretches for the legs, hips, arms and sides, each held 15 to 20 seconds, never to pain, with growth-spurt notes.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
- Ages
- 11 to 13
- Time
- 6 min
- When
- After training
- Hold
- 15 to 20 seconds
After training
- 01Walk easy for
- 02Front of the thigh
- 03Back of the leg
- 04Calf
- 05Front of the hip
- 06Seat
- 07Back of the arm
- 08Side bend
- 09Lie on your
Core: All 6 minutes. Stretch only to a gentle pull, your own way.
The steps
How it goes
- Walk easy for 1 minute and let your breathing slow down.
- Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold 15 to 20 seconds, each side.
- Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold 15 to 20 seconds, each side.
- Calf: hands on a wall, one foot back with the heel down and the back knee straight; then bend the back knee a little to move the stretch toward the heel. Hold 15 to 20 seconds, each side.
- Front of the hip: kneel on one knee, tuck your hips under and shift forward gently until the front of the hip feels a stretch. Hold 15 to 20 seconds, each side.
- Seat: lie on your back, cross one ankle over the other knee and pull the bottom leg gently toward you. Hold 15 to 20 seconds, each side.
- Back of the arm: reach one hand down between your shoulder blades and rest the other hand gently on that elbow. Hold 15 to 20 seconds, each side.
- Side bend: stand tall, reach one arm overhead and lean gently to the other side. Hold 15 to 20 seconds, each side.
- Lie on your back with one hand on your belly: 5 slow breaths, breathing out longer than in.
Coaching points
- A gentle pull, never pain, and no bouncing.
- Growing fast? Tight muscles are normal; stretch gently, never harder.
- Breathe out slowly as you settle into each stretch.
Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK. Do this on land, out of the water.
Growing fast? Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.
Make it fun
Play it, don't drill it
Practice makes progress
Finish every session this way
In SSTracker every planned session starts with the warm-up for the child's age and ends with the cool-down, so the habit is built in.
Free for families and teams
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