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
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. 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. 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. 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. 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. 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. 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. 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. YOU THE ATHLETE ANDYOU THE ATHLETE AND
THE COACH ARETHE COACH ARE
RESPONSIBLE FOR YOURRESPONSIBLE FOR YOUR
OWN RECOVERYOWN RECOVERY
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