2. What Is Recovery
• Recovery is a Training Principle
• The process of indentifying strategies that
minimize the effect of residual fatigue from
training and competition (Calder 2001)
• Optimal performance is only achievable if
athletes balance training and competition
stress with adequate time for recovery(Kellmann
2009)
4. Key Focuses
• Cryotherapy and Contrast Temperature
Water Immersion (CTW)
• Recovery Nutrition
• Active Recovery
5. Efficacy of Modalities
• Research for Cryotherapy and CWT
• Mixed results found not necessarily positive
• Physiologically markers show no improvement (2)
• Research on Nutrition
• If post-exercise nutrition is neglected, the muscles and will
run low on energy and physical development for both
performance and training will suffer. (4)
• Post-exercise nutrient intake timing is critical for recovery.(5)
• Positive results but harder to manage at sub-elite and
amateur levels
• Results on Active Recovery
• Supported and refuted – in regards to muscle glycogen
resynthesis
• Active recovery diminishes blood lacate more then passive
6. “With regard to recovery between stressful
training sessions, evidence as to any
positive effective of current recovery
modalities is lacking. Massage, active
recovery, contrast temperature water
immersion, stretching and EMS do not
appear to be advantageous.”
Barnett, A. (2006). Using recovery modalities between training sessions in elite
athletes. Sports Medicine, 36(9), 781-796.
8. As a coach an athletes perception of feeling
fully or more completely recovered is very
beneficial
“psychological regeneration after intense
training or sports performance must be
examined in conjunction with physiological
restoration.”(Hemmings, Smith et al. 2000)
9. Barnett, A. (2006). Using recovery modalities between training sessions in elite athletes. Sports
Medicine, 36(9), 781-796.
Burke, L. M. (1997). Nutrition for post-exercise recovery. Australian journal of science and medicine in
sport, 29(1), 3.
Burke, L. M., Loucks, A. B., & Broad, N. (2006). Energy and carbohydrate for training and recovery.
Journal of Sports Sciences, 24(07), 675-685.
Calder, A. (2001). The science behind recovery strategies for athletes.
Choi, D., Cole, K. J., Goodpaster, B. H., Fink, W. J., &Costill, D. L. (1993). Effects of passive and
active recovery on the resynthesis of muscle glycogen. Ball State University.
Cochrane, D. J. (2004). Alternating hot and cold water immersion for athlete recovery: a review.
Physical Therapy in Sport, 5(1), 26-32.
Dupont, G., Moalla, W., Guinhouya, C., Ahmaidi, S. è., &Berthoin, S. (2004). Passive versus active
recovery during high-intensity intermittent exercises. Medicine and science in sports and
exercise, 36(2), 302-308.
Hemmings, B., Smith, M., Graydon, J., & Dyson, R. (2000). Effects of massage on physiological
restoration, perceived recovery, and repeated sports performance. British Journal of Sports
Medicine, 34(2), 109-114.
Jakeman, J., Macrae, R., &Eston, R. (2009). A single 10-min bout of cold-water immersion therapy
after strenuous plyometric exercise has no beneficial effect on recovery from the symptoms of
exercise-induced muscle damage. Ergonomics, 52(4), 456-460.
Millard-Stafford, M., Childers, W. L., Conger, S. A., Kampfer, A. J., &Rahnert, J. A. (2008). Recovery
nutrition: timing and composition after endurance exercise. Current sports medicine
reports, 7(4), 193-201.
Monedero, J., & Donne, B. (2000). Effect of recovery interventions on lactate removal and subsequent
performance. International Journal of Sports Medicine, 21(8), 593-597.
Simjanovic, M. (2009). The use and perceived effectiveness of recovery modalities and monitoring
techniques in elite sport.
Venter, R. E., Potgieter, J. R., & Barnard, J. G. (2010). The use of recovery modalities by elite South
African team athletes. South African Journal for Research in Sport, Physical Education and
Recreation, 32(1), 133-145.
Wilcock, I. M., Cronin, J. B., &Hing, W. A. (2006). Physiological response to water immersion. Sports
Medicine, 36(9), 747-765.
Editor's Notes
Why Recovery- the growth and more frequent use- Nearly every article I read had a lead in statement about the rapid increase in popularity of recoveryIncreased funding, increased need for research and increased use across all level.Example from Kellmann opens withDuring the past decade, physical and mental recovery in sport has received increasing attention in research and practice.The opening of recovery centers in the US Olympic Training Centre (Colorado Springs, USA), the Australian Institute of Sport (Canberra, Australia), and more recently the Queensland Academy of Sport (Brisbane, Australia), highlights the importance of, and financial investment in recovery.Comment on each pictureIce Baths- becoming more regular in amateur sports, along with other modalities such as massageWord Jumble- explains what a lot of athletes are feeling in regards to proper recovery- do you need this, should you do that VERY UNCLEAR, varies from player to play, club to clubSupplements and skins- popularity increase in both these recently- COST how recovery is now a huge money making industry ASADA – Essendon and Cronulla scandals.
As most of us know - Sport and exercise cause stress (damage) to the muscles and connective tissue in the body.This resultant damage can impair an athletes overall performance and ability to maintain high standardsIt should also be noted that recovery is not also important in physical sense but a mental one as the demands of training and competingOften lead to burn out and mental fatigue. These can often be overlooked when looking at why performance is dropping.
As a coach we want our athletes to reach their maximum potential (in any level) so therefore a successful coach will be using recovery methods to help performanceWhy not leave it to the sports science department – Well as an amateur coach you probably won’t have one of those. So you often take on the role yourself and want to get the best out of your players etcElite = ASADA investigation and being cutting edge although you will have a lot less of a role to play in it.Eg david king on modern interchanges in AFL and the controversial rotation policy of the Australian cricket team
The recovery modalities used most often were low-intensity activity, stretching, nutrition, massage, contrast water immersion, cryotherapy Simjanovic, M. (2009). The use and perceived effectiveness of recovery modalities and monitoring techniques in elite sport.EG -Coaches PerspectiveRecovery modalities were often included due to convenience (time) and accessibility and the personal experience of a coach using specific recovery modalities also impacted the level of use.Recovery was monitored most often through informal observation rather than formal investigation. The most common monitoring approaches were coach observation and athlete reporting (diaries and discussions).
Jakeman et al. “A single bout of cold-water immersion therapy at 108C for 10 min is not effective in providing an enhanced recovery rate for individuals who exhibit symptoms of EIMD.”(2) Wilcock et al., which states, “Of the studies conducted, there would appear to be no harm in using water immersion as a recovery strategy and a possible benefit to future performance.”(8)possible mechanisms underlying these findings are unclear and they cannot be extrapolated to the betweentraining session recovery periods of athletes.
Read comment by Barnett- explain how coaches don’t necessarily take this into regard.
Perceived recovery is almost more important then the scientifically EG -Coaches PerspectiveRecovery modalities were often included due to convenience (time) and accessibility and the personal experience of a coach using specific recovery modalities also impacted the level of use.Recovery was monitored most often through informal observation rather than formal investigation. The most common monitoring approaches were coach observation and athlete reporting (diaries and discussions).
