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Recovery Drill (RD)

Eight held stretches that gradually and safely taper off activity and bring the body back toward its pre-exercise state.

Recovery DrillPhysical component: Muscular EnduranceRecoveryRecoveryMobility and flexibility

Exercises in official order

8 exercises. Select one for full instructions.

  1. 1Overhead Arm PullHeld position, on command · Hold each position 20–30 seconds. · Start: Straddle Stance
  2. 2Rear LungeHeld position, on command · Hold each side 20–30 seconds. · Start: Straddle Stance
  3. 3Extend and FlexHeld position, on command · Hold each position 20–30 seconds. · Start: Front Leaning Rest
  4. 4Thigh StretchHeld position, on command · Hold each position 20–30 seconds. · Start: Sitting
  5. 5Single-Leg OverHeld position, on command · Hold each position 20–30 seconds. · Start: Supine
  6. 6Groin StretchHeld position, on command · Hold each position 20–30 seconds. · Start: Straddle Stance
  7. 7Calf StretchHeld position, on command · Hold either stretch position 20–30 seconds. · Start: Straddle Stance
  8. 8Hamstring StretchHeld position, on command · Hold the stretch 20–30 seconds. · Start: Sitting

Official guidance