Rest and Recovery Recovery is a Training Principle

Rest and Recovery

Recovery is a Training Principle Training Stimulus Adaptation Accelerated Recovery Fatigue Recovery

Types of Fatigue • • • Metabolic: – Relates to reduced energy stores Nervous System Fatigue: (NS) – NS involved in all muscular contraction – Impaired neural stimulus affects muscle contraction – Neuromuscular fatigue can be present without signs of physiological fatigue Psychological: – Intensive periods of training/competition can result in psychological fatigue – Neurophysiological changes in the CNS • • • Altered pain perception Reduced CNS drive of motor system Inhibited physical recovery Reduced motivation Reduced performance

Types of Recovery Physical (restoration) Medical (rehabilitation) Psychological (renewal)

Recovery Techniques and Strategies • Nutrition/hydration • Sleep • Physical interventions

Nutrition/Hydration • Before exercise - Fuel-up and hydrate! • During exercise - carbohydrate drinks • After exercise- during first 30 mins: – 30 g carbs (mod-high GI) – 8 g protein – Fluid - weight loss x 1. 5

Physical Recovery Strategies • • • Massage Hydrotherapies Acupuncture/Electrical stimulation Pressure garments Active recovery

Contrast Baths Three cycles of 3½ minutes in 38 o. C water and 30 secs in 15 o. C water reduced blood lactate levels at the same rate as active recovery (HR 120 bpm for 12 mins) Sanders & Sayers 1996

Active Recovery • Light concentric exercise – Pitch – Gym – Pool • Stretching • Self massage

Psychological Recovery Strategies • During Event - stay in control, eg visualise, breathing etc. • After Event/training - unwind, eg music, muscle relaxation, socialise, read a book, movie etc • 10 -15 minutes before bed - switch-off from the day • Emotional recovery strategies

Take Home Message • • Train hard & recover well = best performance Eat! Drink! Sleep!

Key Points U-14 • Establish the importance of rest & recovery Strategies • Emphasise the importance of good nutrition/hydration • Encourage a minimum of 8 hours sleep per night • Insist on proper injury management strategies

Key Points U-15 • Establish the importance of rest & recovery Strategies • Emphasise the importance of good nutrition/hydration • Encourage a minimum of 8 hours sleep per night • Insist on proper injury management strategies • Introduce basic physiological recovery strategies i. e. calming & switching off

Key Points U-16 • • • Establish the importance of rest & recovery Strategies Emphasise the importance of good nutrition/hydration Encourage a minimum of 8 hours sleep per night Insist on proper injury management strategies Introduce basic physiological recovery strategies i. e. calming & switching off • Introduce more sophisticated recovery strategies i. e. pool sessions, pressure garments, contrast baths

Key Points U-17 • • • Establish the importance of rest & recovery Strategies Emphasise the importance of good nutrition/hydration Encourage a minimum of 8 hours sleep per night Insist on proper injury management strategies Introduce basic physiological recovery strategies i. e. calming & switching off • Introduce more sophisticated recovery strategies i. e. pool sessions, pressure garments, contrast baths • Encourage players to take ownership of their own training programmes involving overloading, recovery, adaptation and tapering.

Summary (1) Recover energy • Rehydrate • Refuel (2) Recover physically • Stretch & Shower • Self massage (3) Recover emotionally • Unwind