U17 – Rest & Recovery
Recovery Techniques and Strategies
• Nutrition/hydration
• Sleep
• Physical interventions
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
Physical Recovery Strategies
• Massage• Hydrotherapies• Acupuncture/Electrical stimulation• Pressure garments• Active recovery
Recovery is a Training Principle
Fatigue
AdaptationTraining Stimulus
Recovery
Accelerated Recovery
Take Home Message
• Train hard & recover well = best performance
• Eat!
• Drink!
• Sleep!
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.
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