P2 · Recovery
Recovery
Recovery is programmed with the same intent as training. Adaptation happens between sessions — so the between gets coached too.
Pillars
What recovery covers, and the dose.
Every P2 athlete leaves with a recovery plan, not a suggestion. Sessions have a built-in cooldown, weeks have a built-in low day, and seasons have built-in unload blocks. The goal is simple: be available, and be the same athlete in week 14 as in week one.
Mobility
Range you can control and produce force in. Hip, ankle and thoracic work targeted to the positions the athlete's sport demands.
8-12 minutes daily: 2 hip flow positions, ankle rock series, thoracic opener, 3 breaths per position.
Stretching
Coach-guided assisted stretching in-session, plus a take-home routine for evenings.
Post-session static holds 30-45 seconds per position; evening routine 10 minutes, low intensity.
Soft Tissue
Structured foam roll and ball work on the tissue that took the load, not a random 40-minute session.
60-90 seconds per area, 3-4 areas, before mobility work.
Sleep
The highest-return recovery tool an athlete has, and the one most give away.
8-10 hours for youth and high school athletes, consistent wake time, screens down 45 minutes before bed.
Hydration & Fuel
Daily hydration habits, plus a specific competition-day plan.
Half body weight in ounces daily as a floor, 16-24 oz with electrolytes per hour of hard outdoor work, protein and carbohydrate within 60 minutes post-session.
Down-Regulation
Coming off the gas on purpose after high-output work so sleep and appetite stay normal.
5 minutes of nasal breathing, 4-second in / 6-second out, in a supported position after training.
Rhythm
When recovery happens.
After Every Session
Cooldown walk, 5 minutes of breathing, targeted static stretch of what was loaded.
One Low Day Per Week
Low-intensity movement, full mobility block, soft tissue and extra sleep.
Every 4th Week
Unload week: volume cut 30-40%, intensity held, mechanics and mobility emphasized.
24 Hours Post-Competition
Active recovery only — flush walk or bike, hydration, protein, sleep priority.
Watch For
Signals that the plan needs to change.
- Pain that changes how the athlete moves.
- Resting heart rate or sleep quality trending wrong for more than a week.
- Speed or jump numbers dropping while effort stays high.
- Losing appetite, motivation or normal mood during a heavy block.
Important
Coach Shark provides athletic performance and recovery coaching. This is not medical care. Nothing on this site diagnoses, treats or rehabilitates injury or illness. Athletes should consult a licensed medical provider for any injury, pain or medical concern, and return-to-performance work is coordinated only after medical clearance.
You can't just show up to practice and expect to be good. You gotta take extra.
Be available in week 14.
