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Recovery for High Performance Sports

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This is John Grace's slidedeck on Recovery for High Performance Sports from Ohio University. John presents fundamental concepts on recovery and gives an in-depth look at the research and implementation of recovery strategies for sports. John is the former Assistant Fitness Coach for Vancouver Whitecaps FC and is a Sport Performance Coach at Athletic Lab in North Carolina.

Published in: Sports

Recovery for High Performance Sports

  1. 1. RECOVERY FOR HIGH PERFORMANCE SPORTS John Grace @john_r_grace
  2. 2. FUNDAMENTAL CONCEPTS RECOVERY METHODS RESEARCH IMPLEMENTATION & LOGISTICS
  3. 3. FUNDAMENTAL CONCEPTS
  4. 4. OH, THIS OLD THANG?
  5. 5. Biologically Dictated Periodization Dr. Mike Young
  6. 6. OVERTRAINING IS LIKE…
  7. 7. EXAMINING OVERTRAINING C o o r d i n a t i o n S l e e p Q u a l i t y M o t i va t i o n R e s t i n g H R M u s c l e S o r e n e s s R e c ov e r y T i m e
  8. 8. Recharging the Battery
  9. 9. • Reaction time increases • Impaired cognitive function • Mood fluctuations
  10. 10. • No enhancement of physiological markers • No significant change in sprint times • Decrease in perceived muscle soreness
  11. 11. WHAT DOES THIS MEAN? Physiological Psychological Sleep Nutrition Compression no change Massage no change Cold Water inconclusive
  12. 12. IMPLEMENTATION
  13. 13. Data co lle c tio n fo r the sake o f data collection is a waste of time
  14. 14. THE SURVEY SAYS
  15. 15. au-ton-o-myFreedom from external control or influence; independence
  16. 16. *performed at very low intensity **wear compression garment if you’d like. choose one: 10-20 minutes Foam Roll Massage 10-15 minutes Bike* Jog* Swim* 10 minutes Cold Tub Hot Tub Contrast Bath
  17. 17. TAKE HOME POINTS Biologically dictated periodization Perception is reality Provide autonomy where possible Collect actionable data
  18. 18. JOHN.GRACE@ATHLETICLAB.COM @JOHN_R_GRACE ATHLETICLAB.COM FITFORFUTBOL.COM ELITETRACK.COM

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