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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