Daily check-in

How are you today?

Live risk preview
0/100
Low risk

Today's injury-prevention checklist

Tailored for age 16 · 0/7 done

  • 🔥Dynamic warm-up (10 min)

    Light jog, leg swings, lunges, high knees before any training.

  • 💧Drink 500ml water

    Hydrate before practice — sip throughout the day, not just at training.

  • 🍌Eat a balanced pre-training snack

    Carbs + a little protein 60–90 min before training (banana + yogurt).

  • 🧘Cool-down & stretch (5 min)

    Light walk + static stretches for hamstrings, calves, hips after training.

  • 🩺Body scan check-in

    Note any new pain, tightness, or swelling. Don't push through sharp pain.

  • 📈Track training load

    Avoid increasing weekly intensity by more than 10%.

  • 🌙Sleep 8–10 hours tonight

    Recovery happens during deep sleep. Same bedtime daily.

Sleep
8hours

We calculate your sleep hours automatically from these times.

Soreness
3/ 10
Fatigue
3/ 10
Training intensity
5/ 10

⚠️ Educational guidance only. Consult a doctor if pain persists.