Motdakasha had it dead on, but I'm going to try to extend that out for ya.
1) I never give massages if they are sitting upright unless in hot tubs (you cant lay her down there. If she is sitting upright when you are giving a massage her muscles can not relax for they are supporting her, if she lays down those muscles will eventually completely relax and only then can a good massage be effective. Of course provide her a pillow at absolute minimum. Since its non-sexual no need for candles, dimed lights, relaxing music, or massage oils (these are a requirement for a massage to a girl you are with, she'll put up with a LOT of shit if you do this just once a month just for her).
2) Dont go soft, but dont be rough. What I mean is go deep into her muscles, slow, and deep. The key to a good massage is guaging her reaction. If you're rubbing her shoulders and she tilts her head to one side it means it hurts what you're doing, but if she starts to let her head fall (tiny difference, so watch closely) you're doing everything right. If she falls asleep pat yourself on the back, you're the man.
3) If you find a knot work on it until it goes away. Since you said she plays a lot of sports it's almost guaranteed she will have some. It will hurt her a little bit, but it truely is one of those good-hurts. I used to play football and wrestle, I've had tons of knots in my back, so I know even though it hurts she will NOT let you stop hehe.
4) As stated, 15 min should be a minimum. Yes if you havent given massages before, or in a long while, your hands will become very tired. Use your back and shoulders.
5) Dont do the chopping thing. Yeah professional therapists do it, because they know how and when. Doing this at the wrong time will cause her back to tense back up and will do the opposite that you want. Chopping causes a revitalization of the muscles, great when the patient wants to attack the rest of the day, but bad when you want to return the favor of relaxation.
6) Dont forget her arms. Work the tricep in a circular motion going upwards, and long strokes down to her fingertips. The circular strokes help get rid of any soreness, and the long slow strokes downward relax the entire arms. Also dont forget the shoulder, getting all the soreness is key to a good massage.
7) As said change your techniques. Use small circular, sort of shallow, motions to begin with, then follow up with a long, deep motion.
That's all I can really explain through this. Good luck.
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