Tier 1: Reset & Recover

Includes:

1. Initial Assessment (Week 1)

• Movement + mobility screen (virtual or in-person depending on setup)

• Injury risk flags (knees, ankles, hips, overload patterns)

• Recovery habit evaluation (sleep, hydration, training load)
   

2. Personalized Recovery Plan

• 10–15 minute daily recovery routine

• Post-practice / post-game recovery protocol

• Mobility + soft tissue work (sport-specific focus)

• “When to rest vs push” guidance sheet
   

3. Weekly Check-In

• 1 short weekly progress check (text or form-based)

• Adjustments to recovery plan if needed
   

4. Education Module Access

• “Soreness vs Injury”

• “Why athletes get overused”

• “Recovery basics every athlete ignores”
   

Outcome Promise:

• Reduced soreness

• Fewer nagging aches

• Better recovery between practices/games