Recovery

Recovery Lifts: A Strategic Tool for Athletic Longevity

The Recovery Lift is a method we’ve implemented with every team at some point in their training cycle. However, it’s important to note that this is not a session we use frequently—it’s employed sparingly and strategically. Some of our athletes have even nicknamed it the “Royal Treatment”, a testament to how much they enjoy it.

Recovery Lifts are typically introduced when athletes need a lighter day, whether due to physical fatigue, mental burnout, or the need for general mobility work. They’ve also been used as a reward following a big win or after a week of high-effort training—what we like to call “training like their hair’s on fire.”

These sessions are usually organized into stations, with the team divided into smaller groups. Each coach on staff runs a station, allowing for close supervision and personalized instruction. We generally set up 3–4 stations, expanding to 5 for larger teams like baseball and football due to the higher number of athletes.

Common Recovery Lift stations include:

Ball Stretch Station – Focused on deep tissue work and hip mobility
Band Stretch Station – Targeting hamstrings, hips, shoulders, and T-spine mobility
Foam Roll Station – Myofascial release to reduce soreness and improve blood flow
Shoulder Mobility Station – Crucial for overhead athletes and posture correction
Core Activation Station – Added for teams like baseball and football to accommodate larger groups and limited equipment availability

Important Reminder:
Never stretch a cold muscle. Always ensure the team goes through an active warm-up before beginning any Recovery Lift session. This protects against injury and ensures athletes get the full benefit of the mobility work.

Station # 1 Foam Roll (Myofascial Release)