Alright on sunday I have a tournament(it's now wednesday). On saturday I trained pretty hard at my school's weekend camp they have twice a year. Now my quads are still soar. It was bad sunday but i still had a sparring match. Monday i rested completely, tuesday i did a litte poomse(forms). Today i did jumprope, steps, and kicking. My legs are much better but i still do feel them. Tonight i will take a hot bath, but i hope they are good for sunday. Any adivce on how to get them not soar?