Last year I posted about a number of recovery strategies, which can be found here.

Since then I have spoken with coaches that are more experienced than I am about the most practical ways of implementing recovery (particularly Martin Kennedy).

The first big change I have made is to split recovery into 2 separate sections;

Weekly & Daily Recovery.

This article concentrates on Weekly Recovery. Later in the week, I will post about Daily Recovery.

Weekly Recovery strategies should total at least 100 points each week. See the above infographic for examples of different strategies.

The second change is how to approach each strategy. Many people take recovery to the extreme and it starts to become a stress on their lives. This completely defeats the purpose and often prevents them from gaining the full benefit of training.

Ideally, we should try to include each type of strategy as part of normal life or use it to spend quality time with people who are important to us. Recovery of the mind can be as important as recovery for the body when training hard and preparing for a big game/event.

 

Enjoy A Massage

This is not possible for everyone as access to a physio can be difficult or expensive. It will provide many benefits but should not be relied upon too often.

Self-massage with a foam roller or tennis ball will help many people. This can be done as part of a group session with teammates at the beginning/end of training.

It can also be done at home while watching Netflix or a match while in front of the fire.

Try to build foam rolling in around your own lifestyle so it doesn’t feel like a burden.

Light Aerobic Work

Some light activity after a tough game or heavy session will help recovery through increased blood flow.

This is an excellent opportunity to spend time walking your dog, playing with children or listening to music.

With many people spending their working days inside, any chance to get more fresh air and Vitamin D should be used.

 

 

Enjoy A Stretch

Improving your mobility is going to reduce the risk of injuries and help performance in general. If done correctly it can also be a great chance to relax and unwind.

There are many yoga sessions available on YouTube such as here that can be done in the comfort of your own home.

There are also many variations of Yoga/Pilates classes available across the country. Attending these with teammates/friends is an excellent way to enjoy the benefits of both mobility and quality time with friends.

A short Yoga video for 20 minutes before bed can also lead to a more peaceful and relaxed sleep.

 

Compression Clothes
Pre-Season training is tough. Heavy sessions, mucky pitches and cold weather. Recovery in warmer conditions is always more enjoyable than colder conditions. Wearing compression clothes after training holds in heat and keeps blood flow elevated. Pulling on a pair of leggings after a tough running session or an Under Armour top after upper body weights helps speed up recovery and have you ready for the next session. Wearing leggings to bed after an evening session also provides benefits although you need to be careful not to overheat.

 

Enjoy Hydrotherapy

Water is one of the quickest ways to recover. The key is finding which type of water-immersion suits you best. Some swear by ice baths while they petrify others. The stress caused by fearing an ice bath has such a negative effect that there are little to no recovery benefits. Poor swimmers are often fearful of swimming pools and so will gain very little effects from this type of session while others find it very beneficial.

Epsom Salt baths are a sworn by method for many yet others may find it incredibly boring.

Finding what you enjoy and suits your lifestyle best is most important.

Ice baths can help bond teams together while going to the pool with friends or relaxing in the bath with music or a book will provide many recovery benefits.

Check how much each strategy is worth and try to accumulate 100 points each week. Remember to include extra points if you are training particularly hard.

Try not to spend all your time focusing on recovery then forget to actually do the hard training. Don’t be that guy!