Toolbox

Game-day tools

Handy tools to use before games and at bedtime. Need a full warm-up? Print the 10-minute Huddle warm-up, or keep your streak going with the Daily Huddle.

Before every game

Game-Day Safety Checklist

0 of 4 done

Recovery planner

Bedtime Finder

Training breaks muscle down. Sleep is when your body rebuilds it. Plan your sleep like you plan your workouts, and you'll recover faster and stay on the field longer.

Age

I wake up at

I usually fall asleep at

Target sleep window7:00 PM to 10:00 PMBe asleep in this window to get 9 to 12 hours

Lights out by9:40 PMLeaves about 20 minutes to fall asleep

Your current sleep9hIn the recovery zone. Keep it up.

You're in the recovery zone. Keep the same sleep and wake times on weekends too, so your body stays on schedule.

Sleep ranges from the American Academy of Sleep Medicine, endorsed by the American Academy of Pediatrics. For learning, not medical advice.