MMV #034: Post-Game Recovery Routine in 5 Easy Steps

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Read time: 3 minutes

Players that can recover faster are able to put more into their training.

Here are 5 steps to faster recovery after pitching: 

1. Breath work

When you come out of a game, your heart rate is likely very high.

The first thing to do is focus on calming your mind and body down.

This is an important first step to recovery.

How to do this:

Inhale through your nose for 3-5 seconds and exhale all of the air out of your mouth as slow as you can.

Do 3-5 rounds of this.

Once you are in a calm state, you are ready for step 2.

2. Movement

You just pitched in a game, so we don’t need to go crazy with this.

Keep it simple.

Example post game movement routine:

Bands

• Reverse flies x8
• Shoulder ER at 90/90 x8
• Reverse Y’s x8
• Band pull aparts x10

Stretch and mobility

• Kneeling t-spine rotation x6/side
• Cat dog stretch x8
• Half kneeling quad stretch x5 breaths/side
• Hip adductor rock back x5/side
• Lat stretch with squat
• Roll out tight spots with roller or ball

This will go a long ways in aiding recovery.

3. Nutrition

One of the most important parts of recovery is how you refuel your body.

Drink plenty of water and add electrolytes.

If you aren’t able to have a meal within an hour of the game, have a protein shake or protein filled snacks.

Meal should contain high protein (30+ grams) and high carbs (100+ grams).

Meal examples:

• Grilled meat or fish with potatoes or rice
• Grilled meat or fish with pasta
• Add a veggie to every meal. 

4. Journaling

This can be right after the game or later in the night if preferred.

What went well?

How was your process?

Did you stick to your plan?

What do you need to work on between now and your next game?

Journaling is a great way to debrief and to develop a plan moving forward.

5. Sleep

Sleep is the best thing you can do for recovery.

Aim for at LEAST 8 hours of sleep.

When possible go to bed and wake up at relatively the same time every day.

This will help optimize your circadian rhythm.

Marc Pro is a great modality to use in addition to your recovery routine.

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Post game Plan Recap:

1. Breathing
2. Movement
3. Nutrition
4. Journaling
5. Sleep

That's for today.

See you next week!

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