Recovery

How to recover today and prepare for tomorrow

What you are recovering for

Recovery priorities should reflect the athlete’s next meaningful demand

Tomorrow · 4:00 PM

Acceleration + upper strength

Next competition

Saturday · Home game

Context considered

Practice load + high heat

Sleep

7 h 32 m

14 day average

Soreness

2 / 5

Lower body

Mobility

8 min

Ankle and hips

Hydration

2 of 3

Daily bottle target

Tonight’s recovery plan

Designed around basketball practice ending at 7:00 PM

7:30 PM

Recovery meal

Planned

Familiar meal with carbohydrate, protein, and fluid

8:45 PM

Mobility

Planned

8 minutes for ankle and hips

9:30 PM

Wind down

Planned

Dim screens and prepare for sleep

10:15 PM

Sleep target

Planned

Protect tomorrow’s school and practice day

Recovery check in

Simple athlete reflection

How does your body feel?

Anything your coach should know?

Prototype only. No information is stored.