DAY 7: ‘LIVE’ / GAME SIM / COOLDOWN / RECOVERY + ARM CARE

Goal:
Simulate game-level throwing with full warm-up and competitive flow, followed by aerobic-based cooldown, guided recovery, and strategic arm-care integration to support longevity and weekly reset.

PRE-THROWING MOBILITY + INTENT FLOW (30–40 MIN)

1. GENERAL PREP

• Jump Rope – 2 min

• High Knee Skips – 2x10 yds

• Skater Bounds – 2x8/side

• Arm Circles + Crossovers – 20 sec each

2. MOBILITY / THORACIC EXTENSION

• World’s Greatest Stretch (Add Reach + Pause) – 2x5/side

• Wall Shoulder Slides + Overhead Band Stretch – 2x8

• Half-Kneeling Hip Flexor + Lateral Reach – 30s/side

• 90/90 Controlled Rotations – 2x5/side

3. CNS PRIMER (OPTIONAL)

• Med Ball Slam or Overhead Scoop Toss – 3x3

• Sprint-Float-Sprint (10-10-10yd) – 2 rounds

• Box Jump or Reactive Bound – 2x3

‘LIVE’ GAME SIM THROWING

• Directed Goals:

  • Tempo under fatigue

  • Poise with runners on

  • Mindset recovery between pitches

Capture & Record:

• Pitch feel

• Visual focus

• Command notes

• RPE (1–10)

COOLDOWN + FLUSH (Immediately Post-Session)

• 10–12 min light cardio:

  • Stationary bike, incline treadmill, or field jog

• Foam Rolling (2 min each):

  • Glutes, T-spine, Quads, Hamstrings

• Supine Wall Breathing:

  • Legs on wall or bench, 6–8 slow breaths

  • Long exhale, relax upper traps and jaw

POST-THROWING ARM CARE

• Banded Shoulder ER w/ Breath Hold – 2x10/side

• Crossbody Band Pulls – 2x15

• Wrist Rotations (Pronated + Supinated) – 2x12/side

• Bottoms-Up KB Carries (Waiter Hold) – 2x20 yds

• PVC or Tiger Tail Forearm Massage – 3–4 min

• Stick Slides / Overhead Band Pulls – 1 round flush

PITCHING LOG (Post-Throw)

• Write or voice record:

  • “What felt great?”

  • “Where was command best?”

  • “What broke down under fatigue?”

  • “What helped re-focus between pitches?”

NUTRITION PRESCRIPTION – GAME DAY

PRE-GAME (2–3 hrs before):

• 40g carbs (fruit, granola, rice) + 30g protein (chicken, yogurt)

• Light fat, low fiber

• Optional: 100mg caffeine or adaptogen blend

DURING GAME / THROWING:

• Electrolyte drink, ~12oz/hr

• Banana or light carb if needed between innings

POST-GAME MEAL:

• 40–50g protein (steak, whey, eggs)

• 80–100g carbs (rice, pasta, fruit)

• 1 serving healthy fats (olive oil, nut butter)

• 24–32oz water w/ sodium

• Optional: Creatine (5g), Tart cherry juice (2oz), Collagen + Vit C

PM WIND-DOWN / NERVOUS SYSTEM RESET

• Nasal breathing walk: 15–20 min at dusk

• Mobility Flow (Medicine Through Movement) – 10–15 min

• Blue light off 60 min before bed

• Supplements (optional):

  • Magnesium glycinate 300mg

  • ZMA or calming adaptogen