Athlete recovery

2,222 views

Published on

Published in: Education
2 Comments
3 Likes
Statistics
Notes
No Downloads
Views
Total views
2,222
On SlideShare
0
From Embeds
0
Number of Embeds
5
Actions
Shares
0
Downloads
106
Comments
2
Likes
3
Embeds 0
No embeds

No notes for slide

Athlete recovery

  1. 1. ATHLETE RECOVERYATHLETE RECOVERY Work hard + Recover Well = BEST PERFORMANCE
  2. 2. Decay Fatigue Level of Performance Start 2-3 Days RecoveryDuring Session Improved Performance
  3. 3. 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
  4. 4. MONITORING TRAININGMONITORING TRAINING RESPONSESRESPONSES Daily Log Book / Self Monitoring sheets Sleep quality Morning resting heart rate Morning body weight Daily energy rating levels
  5. 5. 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 techniques Sleep disturbances (+/- 2 hours for 2 days) Low sleep quality (more than 2 days) Feeling constantly tired
  6. 6. RESTREST  Passive rest  Meditation  Flotation  Reading  Listening to music  SLEEP  REST DAYS  Active rest  Light walking, jogging, cycling  Stretching  Visualising  Cross training  Pool sessions
  7. 7. STRATEGIES FOR SLEEPSTRATEGIES 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 1 If you wake up and cant get back to sleep try point 1 Get up at the same time each day
  8. 8. FLUID AND FUEL FORFLUID 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
  9. 9. FATIGUE FIGHTERSFATIGUE 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
  10. 10. GUIDELINES FORGUIDELINES 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 finish Showers can be used anytime, baths are best at the end of the day – do not do if injured
  11. 11. OTHER RECOVERYOTHER 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
  12. 12. PUTTING IT ALL TOGETHERPUTTING 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
  13. 13. YOU THE ATHLETE ANDYOU THE ATHLETE AND THE COACH ARETHE COACH ARE RESPONSIBLE FOR YOURRESPONSIBLE FOR YOUR OWN RECOVERYOWN RECOVERY
  14. 14. MONITORING AND MANAGEMENTMONITORING 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

×