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My first time playing paintball (woodsball) was a few weeks ago and while I know I'm in good shape, I used muscles that I didnt know existed. We (a group of 8) played for about 5 hours straight playing random 4v4 games in the woods behind a friends house with very little time between games. Most of the guys were complaining about being sore and their legs "burning" when we decided to wrap up the day. I wasnt feeling any of the aftermath so I was kinda pleased with my fitness. That is until about 5 hours later. I came home and took a short nap after getting outta the shower. I woke up a few hours later and I kid you not..my legs were killing me. Especially around my thighs and quads. It felt like I had been in a muay tai match and lost miserably. Luckily the pain only lasted a few days and since then, the pain has come in smaller doses and the recovery time has shortened.
Paintball uses muscles that you dont normally use. Like you mentioned, all the dropping to the ground and then rising quickly. The shifting of weight and short sprints take their toll on your body but its like anything else. The more you do of a certain activity, the better your body will react later. My suggestion to you would be to definitely stretch before playing but also start a small workout routine. Nothing too strenuous, just some lunges and push-ups. I'd suggest doing about 20 push-ups but to add a twist, right before you lock out (never lock out the elbows!)your elbows, jump up to one knee. Thats been working for me so far and while I cant document it, I know that its improved my reaction time during field play.
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