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

Training Goal:
Simulate competition intent with full throwing progression, monitor movement and sequencing, flush fatigue, and execute recovery protocols to restore tissue quality, joint function, and parasympathetic tone.

PREGAME MOBILITY + PRIMER (30–40 MIN)

1. GENERAL WARM-UP (5–10 min)

  • Jump rope, light jogging, or bike

  • Dynamic stretches: A-skips, lateral bounds, hip openers

2. SPECIFIC MOBILITY (Target Areas)

  • Shoulder CARS – 2x5/side

  • 90/90 Hip Flows – 2x5 each side

  • Wall Angels – 2x10

  • T-Spine Foam Roll + Rotations – 1–2 min each direction

  • Half-Kneeling Psoas + Overhead Reach – 30s/side

3. CENTRAL NERVOUS SYSTEM PRIMER (5–10 min)

  • 3x Overhead MB Slams (light ball, crisp movement)

  • 2x10yd Sprint-Float-Sprint

  • 2x Med Ball Shotput Throws

LIVE THROWING SESSION / SIMULATED GAME / GAME

Monitor:

  • Trunk rotation timing

  • Stride direction and length

  • Arm slot under fatigue

  • Consistency in tempo and rhythm

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?”

POST-GAME COOL DOWN + RECOVERY

IMMEDIATE (0–30 min post-throw)

  • Light Jog or Bike: 8–10 minutes at low effort

  • Breathing Reset: Supine breathing w/ feet on bench – 2x5 deep breaths

  • Foam Roll (T-Spine, Glutes, Quads): 2–3 minutes each

ARM CARE RECOVERY CIRCUIT (30–60 MIN POST)

  • Crossover Symmetry Recovery Series – 1 round

  • Forearm Massage w/ PVC Pipe or Tiger Tail – 2 min

  • Flexor/Pronator Walks – 2x15 yards

  • Banded Shoulder ER Isometrics – 2x30s hold each side

  • Wrist Extension Rolls (DB or Stick) – 2x15

NUTRITION PRESCRIPTION – GAME DAY + POST-GAME

PRE-GAME (2–3 HOURS PRIOR)

  • Moderate carbs + lean protein, low fiber

  • Example: Grilled chicken wrap + banana + electrolyte water

  • Optional: Light caffeine (100–150mg), beta-alanine if tolerated

INTRA-GAME (Sips or Small Snacks)

  • Electrolyte water or sports drink

  • Small fruit pouch or simple carb (graham cracker, half banana)

POST-GAME / POST-THROWING

  • Replenish + Rebuild:

    • 40–50g high-quality protein (eggs, whey, lean meat)

    • 80–100g carbs (potatoes, fruit, pasta)

    • 1–2 servings of healthy fats (olive oil, avocado)

    • 24–36 oz of fluid w/ sodium and potassium

  • Supplements:

    • Creatine monohydrate – 5g

    • Collagen + Vitamin C

    • Magnesium or ZMA pre-bed

    • Optional: Tart cherry juice for inflammation

EVENING WIND-DOWN

  • 15–20 min light walk or mobility flow

  • Legs elevated, diaphragmatic breathing

  • Cold shower or bath (2–3 minutes) if needed

  • Digital sunset (screens off 60 min pre-sleep)

  • Light journaling or meditation

✅ PROGRAM TIP:
Track perceived exertion, readiness, and recovery markers daily. Use a simple 1–5 scale or app to log:

  • Arm “feel”

  • Sleep quality

  • Muscle soreness

  • CNS readiness

  • Appetite and hydration