As I get older my warm-ups are getting longer. I mainly use a roller, dynamic stretches + plenty of warm-up sets. I definitely see a difference when I rush or cut through my warm-ups.
But what about cool downs? It seems like everybody suggests static stretching but I have never felt a difference if I did it or not. I cannot say that I've ever noticed a difference in speed of recovery or flexibility. Is there a better way of cooling down? Is it really necessary?