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
Recovery is a Training Principle Fatigue Adaptation Training 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.