Check List Info

These checklists are aimed at helping you develop better habits that will improve your ability to rest and recover between games/practices/training sessions.

Your ability to recover is vital.  Without recovery you can’t get better/bigger/faster because you will just keep tearing your body down.

Checklist list #1  – Yes or No

If you did what the checklist ask’s then you get a “YES” which means that you place a 1 in the corresponding square.

If you didn’t do it then you get a “NO” which means that you don’t put anything down.

Here is an example of how you might fill out the “Rest” portion of this checklist.

Rest Mon Tue Wed Thu Fri Sat Sun Total
8 + hrs @ night 1 0 0 1 1 0 0 3
Nap (under 30 min) 1 1 1 1 1 1 0 6
1 hr pre-bed no stim 0 0 1 0 0 1 0 2
Week
Daily Total 2 1 2 2 2 2 0 11

By totaling up your scores for each column going vertically and horizontally we can see how you are doing.

The total going across horizontally let us see how you are doing with each habit.  This player above is good at getting his daily nap (6) but struggles with getting 8 hours of sleep each night (3) as well as not getting too much visual stimualtion (t.v, phone, computer) within the last 1 hour before going to bed (2).

The vertical columns let us see how you do on a daily basis.  This athlete doesn’t do very well on Sunday’s (0) or Tuesday’s (1) while every other day they average two out of the three.

Here is some clarification for each item on the checklist

Veggies 3+  – did you eat more than three servings (size of your fist) of veggies.  Not fruit and veggies but just veggies. The more color the better!!

10+ Glasses of Water – did you drink a lot of water today?  Get a couple in during the morning and during practice/lift/game.  Ten is our minimum, you can go over!!

4 meals with 20+ grams of protein – this is going to again be the minimum that we want to get in every day.  The protien can come from any source (meat, dairy, plants, supplements) but it is best to mix it up.

Daily Drills – these are assigned to you based on your needs as an athlete.  They might include stretches or other drills that you need to do on a daily basis.

Soft Tissue Work – 10+ minutes of foam rolling or massage stick or tennis/lacrosse ball work for your muscles.

8+ hours of sleep – is there at least 8 hours difference between the time you went to bed and when you got out of bed.

Nap – did you schedule the time to rest for 30 minutes with no distractions.  Sleeping longer than this might cause you to be more tired than when you started.  If you need extra sleep it is best to do a full 90 minute cycle.

1 hour pre-bed stimulation – within the last hour before going to bed did you  look at your TV/computer/phone for extended periods of time (5+ minutes)?  If you didn’t then you get to answer “YES” which will mean that you will get a better quality sleep because your brain will of had the chance to start unwinding.

Scale checklist:

click here to learn how to rank yourself for these important qualities every day.

Energy level @ waking
Energy level pre-prac/game/lift
Quality of sleep
Arm pre-throwing
Arm post-throwing

 

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