Elite Athlete Prep and Recovery
Gerage Garage (GG Fit)
Who This Program is For: This program is designed for youth and high school athletes who want to stay healthy, perform at their best, and take ownership of their body preparation. Too often, young athletes step onto the court without a structured warm-up or any kind of recovery plan. They may feel “ready,” but their body isn’t fully primed for the demands of high-speed play, explosive movements, and repetitive stress on joints and muscles. Over time, this lack of preparation and recovery increases the risk of injury and limits long-term development.
This program is built for athletes who want to change that. It’s simple, easy to follow, and doesn’t require equipment beyond their own body or bands. Whether you’re a player looking to get the edge on your competition, or a parent who wants peace of mind that your child is staying safe while chasing their goals, this program puts proven preparation and recovery strategies in their hands.
Why This Program Matters: The best ability in sports is availability. No matter how skilled an athlete is, they can’t help their team if they’re sitting on the sidelines with an injury—or if they’re dragging through games at less than 100%. This program gives athletes the tools to stay fresh, recover smarter, and protect their body, so they can perform at their best when it matters most.
Unlike typical “one-size-fits-all” warm-ups or online workouts, this program is designed specifically for the unique needs of youth athletes. It balances intensity and recovery, so athletes can train and compete without adding unnecessary soreness or fatigue.
What You Get: Pre-Game / Practice Warm-Up: A simple, structured routine that prepares the body for high performance from tip-off to final buzzer. Athletes move better, feel faster, and start strong.
Post-Game Knee Recovery: A targeted routine to reduce stress on one of the most vulnerable areas for basketball players, helping athletes bounce back and stay ahead of nagging knee issues.
Post-Game Back Recovery: A focused routine that addresses the demands of jumping, sprinting, and contact, so the back stays strong, loose, and ready for the next practice or game.
A1
Ankle Mobility warm-up
2 x 10
A2
Ankle Seesaws
1 x 20
A3
Clam Shells
1 x 20
A4
Dynamic Banded Hamstring mobility
1 x 10
A5
Knee over toe on bleacher
1 x 10
B
Skipping monster walks
2 x 50
C
Banded Side shuffle w/ crossover dribble
2 x 50
D
Carioca with finger taps
2 x 50
E
Lunge with tween dribble
2 x 50
F
Pogo hops
2 x 50
G
High Skips with Dribble
2 x 50
H
Skipping Tweens
2 x 50
I
Speed Skater with 2 Pound Dribbles
2 x 50
J
Speed Skater with 1 dribble
1 x 50
A
Backwards DEADmil
1 x 2:00
B
Tibialis Raise
1 x 20
C
Straight Leg Calf Raise- Full ROM
1 x 20
D
Bent Leg Calf Raise - Full ROM
1 x 20
E
Poloquin Step up / Patrick Step
1 x 20
F
Knee over toe on bleacher
G
Couch Stretch
H
Hamstring Stretch
1 x 0:20
I
Air Squat test
1 x 15
A
Lower Body Foam Roll
1 x 5:00
B
Thoracic Spine Extension on Foam Roller
1 x 10
C
Cross Leg Glute/Piriformis stretch
2 x 0:20
D
Static laying Hamstring Stretch
2 x 20
E
Glute Bridge - Toes elevated
1 x 20
F
Dead Bugs
1 x 20
G
Bird Dogs
1 x 20
H
Cat Camel
1 x 20
I
Kneeling Thoracic Rotations
2 x 10
J
Knee over toe on bleacher
2 x 10
A
A-March
B
HIgh Knees
C
A - Skip
D
Lateral Bound
E
Skipping monster walks
F
Pogo hops
G
Speed Skater with 1 dribble
H
Build Up Sprint
Ryan Gerage
Basketball coach, strength and preparedness coach, an most important a Father to athletes.
This program is essential for athlete preparation. toe touches will not protect their body from the rigors of competition. Give them efficient and effective tools to prep their body to be their best and stay in the game!
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