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Tuesday, June 26, 2018

RECOVERY STRATEGIES


Most leagues at the half way mark or thereabouts and we're all about to hit the grind that is July where fatigue build up coupled with heavy grounds and winter weather, can really start to take it's toll on the body, regardless of your age or fitness level.

I came across this piece on recovery that I came across scrolling through my files on various recovery techniques you could employ on your own, and with your team.

Unfortunately I didn't note the author if this article!

COMPRESSION WEAR

If wearing compression wear then wear them for as long as you can post game opting for the full leg version over the short leg version

COLD WATER IMMERSION

For cold water immersion it's best to use full body immersion, except for the head and neck.

Do this for 10 - 15mins with a contrast temperature of 10 - 15 and 38 - 42 degrees.

For continuous cold water immersion use 15 degrees but for contrast immersion/showers use 12 degrees.

Hot temperature water increases core temperature (high arousal) so have more time in cold temperatures.

MASSAGE

Massage has no data proof behind it but psychologically it can be a food option

SLEEP PATTERNS

Maintain regular sleep ans awake times.

Complete to-do lists before bed so nothing keeps you awake when trying to go to sleep.

STRETCHING

There is also no data on stretching for improving recovery but again, psychologically it may be a good option for you.

SAMPLE RECOVERY STRATEGY

#1 - Immediately post game perform 10 - 15mins of active recovery.

#2 - Perform team stretching to return your muscles to pre-game lengths as they'll tighten up from activity but you're not trying to increase flexibility here.

Use 10 - 15sec holds x 2 - 3 reps per stretch.

#3 - Nutritional Strategies (protein drinks, food)

#4 - Hydrotherapy Options

Cold Water Immersion Option 1 - 60secs on/60secs off @ 40/15 degrees

Cold Water Immersion Option 2 - 120secs on/off @ 38/12 degrees

* perform 3 - 5 cycles for both options.

Contrast Shower x 60secs on/60secs off x 3 - 7 cycles

#5 - Compression Wear

With all of those options above you're essentially trying to get the body back to your baseline (pre-game) state as fast as you can so then you can start to actually recover.

I also believe the options that will work best for you are the one's you think are the best where psychology plays a huge part.

That being said they need to be actual recovery strategies, and not 20 pots!

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