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
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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