Recovery

Introduction

The Cool Down:This is a simple but effective part of any post game strategy. The cool down should involve a period of light activity such as jogging.

Body weight loss as a result of fluid and fuel loss during exercise is to be expected. During high intensity exercise and during prolonged exercise body weight loss can reach levels whereby performance is adversely affected.

Contrast Showers:Alternate 1 minute of hot (as hot as tolerable) with 30 seconds of cold (as cold as tolerable). Repeat three times.

Cold Plunge

Use a temperature of 5 – 15 degrees C Immerse for 5 – 7 minutes. Move body parts during the immersion

Competition can produce high levels of psychological fatigue. It is important that the player is able to distance themselves from this as soon as possible after the game. A performance review is an ideal way of doing this. By committing themselves to a short written performance review, the player starts the disengagement process. 

Within the First 5 minutes—Rehydrate and Refuel Eat/drink carbohydrates and protein, in a 4:1 ratio, utilizing high glycemic index (GI) carbohydrates.