Rest and Recovery is as Important as Training. Most athletes know that adequate rest is essential to high level performance but many still overtrain and feel guilty when they take time off. The body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken the strongest athletes. Some post workout tips for a faster recovery is using the foam roller to roll out those worked muscles as well as a good sports massage from your good ol' friend the lacrosse ball, you can lay on it, roll out and release some tight fascia! You can also head home and run a nice ice water bath, it will speed up recovery along with a good post workout meal. Paleo of coarse! Warm up: Agility Ladder Light Feet Workout: 30 double unders 21 box jumps 20'' 800m run 21 double unders 15 box jumps 400m run 15 double unders 9 box jump 200m run Skill/Tech: Hip & Ankle Mobility CFP.