DAY 6 : RECOVERY / MOBILITY / STABILIZATION / SOFT-TISSUE WORK

Training Goal:
Restore mobility, reinforce joint centration, offload CNS, and promote tissue quality through low-impact methods. This is a Day-Before-Game protocol designed to prepare the body for optimal throwing and movement efficiency.

MORNING MOVEMENT SERIES (Optional – 15–20 min Flow)

Use a field, yoga mat, or open space:

  • Walking Spiderman w/ Overhead Reach – 2x8/side
    🎥 Video Demo

  • Lizard to Downward Dog Flow – 2x6 reps
    Opener for hips, hammies, shoulders.

    🎥 Video Demo

  • World’s Greatest Stretch + Rotation – 2x5/side
    Reinforces full-body synchronicity.

  • Quadruped Hip CARs – 2x5/side
    Controlled articular rotations for hip mobility.

    🎥 Video Demo

BREATHING-BASED RESET

  • Supine 90/90 Wall Breathing – 2–3 sets x 5 breaths
    Feet on wall, posterior pelvic tilt, nasal inhale (4s) + long exhale (6–8s). Reinforces neutral ribcage.

  • Crocodile Breathing (Face Down) – 3x5 reps
    Focus on expanding the low back and sides of the ribcage.

MOBILITY CIRCUIT (2 Rounds – Flow-Based, Not Fatiguing)

  1. 90/90 Rotations – 5 each side

  2. Half-Kneeling Hip Flexor Stretch + Lateral Reach – 30s/side

  3. Seated Thoracic Rotations – 10 each side

  4. Wall Shoulder Slides – 10 slow reps

  5. Elevated Pigeon + Forward Reach – 30s each leg

JOINT STABILITY & CONTROL

  • Bear Crawls (Slow & Controlled) – 2x20 yards
    Focus on spinal neutrality and diagonal coordination.

  • Half-Kneeling Band Chop/Lift – 2x8/side
    Anti-rotation with hip and core control.

  • Wall Plank + Reach (Serratus Focus) – 2x8/side
    Push away from the wall and reach overhead, engaging scap stabilizers.

SOFT TISSUE & MANUAL WORK (Self-Directed)

Target Areas (2–3 min each):

  • Forearms (Flexors & Extensors)

  • Glutes & Piriformis (Lax Ball or Foam Roll)

  • T-Spine (Double lacrosse ball or foam roller)

  • Calves + Plantar Fascia (Lacrosse ball)

ACTIVE ISOLATED STRETCHING (AIS)

Use a rope, band, or towel to guide movement:

  • Hamstring – 2x10 pulses

  • Adductor – 2x10

  • Gastroc/Soleus – 2x10

  • Traps/Neck (Gentle) – 2x10

CNS WIND-DOWN PROTOCOL (Evening Option)

  • Light walk / nasal-only breathing – 15–20 min

  • Mobility Flow or Yoga – 20 min

  • Epsom Salt Bath – 10–15 minutes (optional)

  • Blue light off 1 hour before bed, magnesium glycinate, journal/wind-down routine

DAY-BEFORE-GAME NUTRITION PRESCRIPTION

Primary Goals: Glycogen Supercompensation + Gut Comfort

  • Total Intake:

    • Protein: ~1g/lb bodyweight

    • Carbs: ~2–3g/lb bodyweight

    • Fat: Moderate (15–20% of calories)

  • Example Meal Timing:

    • Breakfast: Oats w/ berries, nut butter, protein shake

    • Lunch: Rice bowl with grilled chicken, avocado, steamed veggies

    • Dinner: Pasta with ground turkey, salad, olive oil

    • Hydration: >100 oz water + electrolytes + sodium (¼ tsp per liter)

    • Snacks: Yogurt, bananas, rice cakes, fruit smoothie

  • Supplements:

    • Collagen + Vit C (morning)

    • Creatine + sodium pre-bed

    • Magnesium glycinate 200–400mg 60 min before sleep

    • Optional: Melatonin-free sleep aid (L-theanine, tart cherry)