ATHLETE RECOVERYATHLETE RECOVERY

Work hard + Recover Well =BEST PERFORMANCE

Decay

Fatigue

Level of Performance

Start

2-3 Days

RecoveryDuringSession

Improved Performance

The Principle of RecoveryThe Principle of Recovery

Athletes need time to adapt to training – this occurs when the athlete is recovering

The Overload principle – body is stressed, fatigues, recovers, stressed etc

The fresher you are the better the chance to improve

Recovery is maximised when fatigue is reduced as athletes cope more effectively

Negative adaptation can occur

MONITORING TRAINING MONITORING TRAINING RESPONSESRESPONSES

Daily Log Book / Self Monitoring sheetsSleep qualityMorning resting heart rateMorning body weightDaily energy rating levels

SIGNS OF NON-SIGNS OF NON-ADAPTATIONADAPTATION

Sudden drop in body weight (more than 3%)

Sudden increase in morning heart rate (more than 20%)

Inability to respond to relaxation techniquesSleep disturbances (+/- 2 hours for 2 days)Low sleep quality (more than 2 days)Feeling constantly tired

RESTREST

Passive rest Meditation Flotation Reading Listening to music SLEEP REST DAYS

Active rest Light walking, jogging,

cycling Stretching Visualising Cross training Pool sessions

STRATEGIES FOR SLEEP STRATEGIES FOR SLEEP DIFFICULTIESDIFFICULTIES

Practice relaxation before bed – music, muscle, breathing, visualisation

Lie down to sleep ONLY when you are tired

If not sleeping within half hour try point 1If you wake up and cant get back to sleep

try point 1Get up at the same time each day

FLUID AND FUEL FOR FLUID AND FUEL FOR RECOVERYRECOVERY

It is essential to replace fluid – a loss of 2% can effect anaerobic output

It is essential to replace fuel – first 20 minutes following exercise is best

FATIGUE FIGHTERS FATIGUE FIGHTERS CHECKLISTCHECKLIST

Drink, eat, move, stretch and hot/cold shower following exercise

At the end of the day– Hot/cold, stretch & self massage, relaxation and

similar techniques– Monitor how you feel each day– High intensity trainings require more recovery

time

GUIDELINES FOR GUIDELINES FOR HYDROTHERAPYHYDROTHERAPY

HOW – Re-hydrate before and after– Clean skin with soap before and after– Shower (alternate warm 1 – 2 mins, cold 30 –

60 seconds, repeat 3 times)– Spa/bath (alternate warm 3 – 4 mins, cold 30 –

60 seconds, repeat 3 times) shower to finishShowers can be used anytime, baths are best at

the end of the day – do not do if injured

OTHER RECOVERY OTHER RECOVERY TECHNIQUESTECHNIQUES

Hydrotherapy Sports Massage Acupuncture or pressure Hyperbaric Oxygenation

Therapy (HBO) Psycho-regulatory training

(PRT) Meditation Progressive muscle

relaxation

Autogenic training Imagery and visualisation Breathing Restricted Environment

Stimulation Therapy (REST) and flotation

Music Emotional recovery

PUTTING IT ALL TOGETHER PUTTING IT ALL TOGETHER

Selecting techniques will depend on cost and availability

Weekly micros cycles should include recovery (re-hydrating and stretching, hydrotherapy, massage, fluid and fuel replacement, relaxation and psychological recovery – switching off)

Off season is the time when recovery techniques should be developed

Competition phase recovery should be automatic and is crucial

YOU THE ATHLETE AND YOU THE ATHLETE AND THE COACH ARE THE COACH ARE

RESPONSIBLE FOR YOUR RESPONSIBLE FOR YOUR OWN RECOVERYOWN RECOVERY

MONITORING AND MANAGEMENT MONITORING AND MANAGEMENT STRATEGIESSTRATEGIES

DAILY WEEKLY PLAN

Monitor heart rate, body weight and quality of sleep

Have at least one rest day or light activity day

Rank all weekly commitments

Rate energy levels each evening

Plan active rest – stretching, cross training etc

Add varied recovery around these activities

Eat a balanced diet and plan post match snacks

Organise massage

Use hot/cold and massage

Before bed practice relaxation, breathing, PMR, music, visualisation