Rest and Recovery

Recovery is a Training Principle

Fatigue

AdaptationTraining Stimulus

Recovery

Accelerated 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

Physical(restoration)

Psychological(renewal)

Medical(rehabilitation)

Recovery

Types of Recovery

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 38oC water and 30 secs in 15oC water reduced blood lactate levels at the same rate as active recovery (HR 120 bpm for 12 mins) Sanders & Sayers 1996

0

2

4

6

8

10

12

14

Pre Post PostRec.

Blood Lactate

(mMol/L)

Passive Active Immersion

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

(2) Recover physically

(3) Recover emotionally

• Rehydrate • Refuel

• Stretch & Shower• Self massage

• Unwind