Active Recovery Drill Examples

By Jackie Babington

To round off the topic of active recovery that I touched base on in the last post, here are some handy ways to structure your sessions depending on what you are wanting to work on.

Core development

A great way you can structure this is by:

1. Choosing 3 key movements -
- hollow rock progression (extended, legs up and arms forward, knees bent and arms forward)
- plank variation ( forearms + toes, marching up onto hands + back to elbows, taking one hand or foot off the ground at a time)
- something dynamic like sit ups, GHD's or V-ups
2. Then pick a format -
- AMRAP
- rounds for time
- 30secs work : 30secs rest
- EMOM
3. Make sure it is always varied and focus on quality as a priority.

Develop stability/ gymnastics movements

There are a tonne of these movements you can chip away at but to narrow down some key ones and structures:

1. Pick 1 movement -
- handstands
- pistol squats
- kipping or butterfly pull ups (if you are hitting the standards for these)
- transitions for muscle ups
- L-sit hang or hold on rings or bar.

2. The best formats for this are -
- Accumulating time in the movement (like working up to 5mins in a handstand or L-sit with minimal breaks)
- EMOM ( eg, 8 x kipping/butterfly pull ups on the minute, keeping quality your focus)
- Note : You're not trying to get a work out here, you are improving the 'art', timing and/or stability of these movements.

Working on Mobility

Getting feedback from the coaches to figure out you're 'red flag' mobility issues is a great start, then:

1. Pick 3-5 Stretches or mobility movements focused on improving key issues
2. Aim to stay in the stretch, foam roll or use a mobility ball for 2-5mins
3. Mobilise for 20-30mins in total

These structures should give you a good place to start from and as always, if you need any extra ideas or help with things to work on, grab a coach and we can set you in the right direction.