1. Rest and Recovery

2. Recovery is a Training Principle Fatigue Adaptation Training Stimulus Recovery Accelerated Recovery

3. 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

4. Physical (restoration) Psychological (renewal) Medical (rehabilitation) Recovery Types of Recovery

5. Recovery Techniques and Strategies Nutrition/hydration Sleep Physical interventions

6. 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

7. Physical Recovery Strategies Massage Hydrotherapies Acupuncture/Electrical stimulation Pressure garments Active recovery

8. Contrast Baths Three cycles of 3½ minutes in 38 o C water and 30 secs in 15 o C water reduced blood lactate levels at the same rate as active recovery (HR 120 bpm for 12 mins) Sanders & Sayers 1996

9. Active Recovery Light concentric exercise –Pitch –Gym –Pool Stretching Self massage

10. 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

11. Take Home Message Train hard & recover well = best performance Eat! Drink! Sleep!

12. 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

13. 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

14. 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

15. 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.

16. Summary (1) Recover energy (2) Recover physically (3) Recover emotionally Rehydrate Refuel Stretch & Shower Self massage Unwind