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Performance

Warm-up & Recovery.

Protocols that prepare you to go hard — and set you up to bounce back for tomorrow.

Why the first 10 minutes matter

Most sports injuries happen when you're cold or when you're spent. A real warm-up fixes the first one.

  • Raises tissue temperature so muscles and tendons load safely
  • Wakes up the stabilizers that protect knees, ankles, and shoulders
  • Rehearses sport-specific movement before it happens at full speed

Build your warm-up

Pick your sport — get a 5-step protocol for today's session.

    After the session

    The 15 minutes after you finish set up how you feel tomorrow.

    Cool down moving5 easy minutes — walk, spin, or jog it out. Don't just stop.
    Rehydrate & refuelFluids plus carbs and protein within the first hour.
    Address hot spotsTight calf? Cranky shoulder? Two minutes of care now beats two weeks later.
    Check in tomorrowSoreness that fades is training. Pain that sharpens is a signal.

    Something already hurting?

    Catch it early — find your injury and start the right plan today.

    Browse Injury Guides