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Gridiron Warrior

Recovery Readiness Scorer

Score what you did in the last 24 hours. Get your readiness verdict before practice starts.

Readiness is not luck. It is the sum of what you did in the last 24 hours. Run this every morning before you train.

A jump mat tells your coach the nervous system is fried after the fact. This tells you why before practice even starts. The inputs below are the ones you control. Recovery is the input you own. Readiness is the output that shows up on the field.

Score the controllables here, then let your coach confirm it with the jump.

Live score
0 / 20

Nutrition

10 points possible. You cannot recover on an empty tank.

BreakfastFull meal, partial, or skipped
2
LunchFull meal, partial, or skipped
2
DinnerFull meal, partial, or skipped
2
Pre-workout snack1 to 2 hours before training
0
Post-workout snackUnder 1 hr after. Check the late box if it came more than an hour later.
0
Before-bed snackFeeds recovery overnight
0

Hydration

2 points possible. Clear or light urine, not dark.

Pre-exercise urine clear or light
0
Pre-bed urine clear or light
0

Sleep and Rest

4 points possible. This is where most athletes leave points on the table.

7+ hours of restful sleep
0
Nap during the day
0

Alcohol

Any alcohol is a 3 point hit. No gray area.

Any alcohol consumed
0

Stretching and Soft Tissue

4 points possible. Cold tub caps at 2 here to keep it simple. Add a point per extra 5 minutes in the tub in real life.

Pre-exercise foam roll or stretch, 10 min
0
Post-exercise foam roll or stretch, 10 min
0
Cold tub1 point, plus 1 for a longer soak. Capped at 2.
0

Gridiron Warrior Recovery Readiness

OPTIMAL

Score: 0 / 20

What this number means

Recovery is the input you own. Readiness is the output that shows up on the field. A jump mat catches a fried nervous system after the fact. This sheet catches it the morning after, from the choices you made last night. If your number is low and your jump is down at practice, now you know why.

The areas you control add up. Meals, water, sleep, the extra ten minutes of stretching, they are small on their own. Stack them and they decide how you move today.

Coach Run this with your whole team, then talk about how the little areas add up.