Recovery Phase

Abduct arms back in; elbows should be at side and hands up

Hips slightly flexed

Knees flexed also

Feet shoulder-width apart

React to/ get back in the game

RECOVERY MUSCLE ACTIVATION 

JOINT	ACTION	MUSCLE	CONTRACTION TYPE
SHOULDER GIRDLE	Retraction	Middle & lower trapezius, Rhomboid	Concentric
ANKLE	Dorsiflexion	Peronius tertius, Extensor hallucis longus, Tibialis anterior	Concentric
KNEE	Flexion	Biceps femoris, polipteus	Concentric
HIP	Extension	Gluteus maximus, Biceps femoris	Concentric
TRUNK	--------------------------	Rectus Abdominus	Isometric
ELBOW	Flexion	Biceps brachii, brachialis	Concentric
WRIST	Flexion		Concentric
NECK	--------------------------	Rectus capitus	Isometric

RECOVERY SPORT SPECIFIC EXERCISES 

Lat row

Light weight

High reps

3-5 sets with 30 sec. breaks

Squats w/ small range of motion

Light weight (bar)

High reps

3-5 sets with 30 sec. breaks

DIRECT BENEFITS OF DRILL 

Taps drill with partner or wall

Increase speed

Increase accuracy

Make skill more automatic