KICK OFF Training

Recovery is just as important as training. After intense sessions, dedicate 15-20 minutes to stretching major muscle groups, focusing on the hamstrings, quads, calves, and lower back. Foam rolling for 10-15 minutes helps relieve muscle tension and prevent soreness.

Incorporate balance exercises, like single-leg stands on a wobble board, for 3 sets of 60 seconds per leg, to prevent ankle injuries. Strengthen your knees and joints with exercises like step-ups (3 sets of 12 repetitions per leg) and resistance band lateral walks (3 sets of 15 repetitions). Rest days are essential—take at least 1-2 days per week off from intense training to allow your body to recover fully and reduce the risk of overuse injuries.