Returning an athlete to a state of performance readiness both mentally and physically

RECOVERY: In order to gain the greatest benefits from training, a recovery period should follow the training bout to address the sources of fatigue. The type of training undertaken, the intensity and duration are central to the recovery strategies used.

RECOVERY: The principle of recovery tells us that in order to maximise performance benefits, the athlete must recover from one training stimulus before the next is introduced. It is as important to factor in suitable recovery as it is to plan for overload in training. A balance between the workload and good recovery will ultimately maximise performance.

RECOVERY STRATEGIES: There are a number of practices that can be adopted to reduce the effects of fatigue and to return the athlete physically and mentally to a state where they are ready for their next performance.

RECOVERY STRATEGIES? Brainstorm

STRETCHING: Stretching immediately after training or competition is most important. It has been shown to assist in preventing DOMS. PNF and static stretches are recommended. Undertake stretching while muscles are still warm.

HYDRATION AND DIET: It is important to consume food and fluids containing carbohydrates within 20 minutes of completing exercise.

ASSESSING FLUID REQUIREMENTS: Example: Weigh yourself before and after exercise or competition. 1kg of weight lost= 1L of fluid lost Complete hydration is essential to achieving optimum recovery.

HYDROTHERAPY: Movement in the water encourages stretching while taking stress of the joints. Non-weight bearing exercises such as running in the water and swimming assist with the removal of waste. Many coaches advocate the use of hot/cold baths to assist with the recovery process however there is no scientific evidence to support this.

MASSAGE: Massage is another strategy that can assist physically and psychologically in recovery. It assists by relaxing the muscles and by increasing blood flow to the site. This then speeds up delivery of oxygen and nutrients to the muscle whilst clearing waste products.

RECOMMENDATIONS FOR RECOVERY MASSAGE: After strenuous competition- light general massage, to ensure there is no muscle damage. During a series of competitions- light thorough massage, of short duration (15-30 mins). As a regular part of a training program- firm thorough massage, of longer duration (30-60 mins).

PROGRESSIVE MUSCLE RELAXATION: This technique involves tensing and relaxing muscles, progressively moving from one muscle group to the next. This enables the athlete to register the difference between tightening and relaxation in muscles. Therefore enabling the athlete to develop skills for releasing tension.

MEDITATION: Involves relaxing by controlling the CNS and reducing the number of cues and noises to the brain.

AUTOGENIC TRAINING: This consists of a series of exercises designed for producing sensations of warmth and heaviness in specific areas of the body.

BREATHING TECHNIQUES: Many athletes use breathing techniques to assist with recovery. Breathing in and out through the nose as well as learning to expand the rib cage laterally are useful in recovery.

MENTAL IMAGERY: Involves the athlete getting into a relaxed state and trying to create clear and life-like experience in their mind.

FACTORS INFLUENCING RECOVERY: TIME: Recovery days are essential. Minimal amount of rest days/week? SLEEP: Sufficient, quality sleep is an important part of the recovery process.

AIDS TO RECOVERY: Sports skins: Enhance circulation and aid in lactic acid removal. It is recommended that the skins be worn as soon as possible after exercise and kept on for a period of 4-24 hours.

MONITORING TRAINING & RECOVERY RESPONSES: Useful approaches: Keep a training log- monitoring progress through sport specific parameters such as distance, intensity, fatigue, sleep patterns and appetite. Coaches observation and communication with the athlete- rich source of information. Self monitoring- encouraging athletes to listen to their bodies and record how they feel physically, psychologically and emotionally is a useful tool.

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Activity: Case study questions 12.1 Pg. 289 of your textbook Complete questions 1-4

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