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Rest, recovery and regeneration

Rest, recovery and regeneration are vital tonormal meal. The team that ate the
the optimal performance of your soccer team.carbohydrate rich meal covered 25% more
Restoration is the act of restoring somethingdistance. This shows that having enough of
or someone to a satisfactory state. In sportsthe right fuels in the body for competition
this means that the body must recover fromplay  a  big  part in how the game is played.
the mental and physical exertion of the
activity to the point where the athlete2. Post game regenerative run-a. The post
trains  at  optimal  levels.game regenerative run can be used immediately
after a game or the day after the game. If
During sport many things happen in the bodyyou have a game later in the day, it is
that can cause reduced performance. Lacticespecially important to immediately follow
acid production and reduced glycogen levelsthe game up with a good easy regenerative
are two of the most well known factors thatjog. If you don't play for a couple of days
contribute to fatigue. It is because of bythen perform the run the day after the game.
products like lactic acid, hydrogen ions andThis will help clear negative by products
glycogen depletion that we must restore andbuilt  up  during  the  game.
regenerate our body to optimal levels prior
to  the  next  competition.3. Stretching-a. Always stretch after
training or games. This will decrease the
It is important to remember that when we worksoreness that sometimes appears after
hard we must rest hard. It is during resttraining. Perform nice easy static stretching
that  our  bodies  grow,  not  during  work.focusing  primarily on the lower extremities.
Intense Work + Intense work=Failure and4. Self Massage-a. Massage is widely known as
injuryan effective tool for recovery. The problem
is many teams don't have the budget for a
Work + Rest and Restoration=Success andmassage therapist. To overcome this, use a
growthfoam roller or a slightly flat soccer ball.
Roll specific muscles over the foam roller or
When athletes work without proper rest theysoccer ball for effectiveness. Your focus
are setting themselves up for failure andshould be on the lower extremities. Self
injury. Tudor Bompa said improper recoveryMassage is used to increase blood flow, relax
can lead to fatigue. Fatigue will cause athe nerves and loosen muscle. Important Note:
lack of coordination and concentration, whichSelf massage can be uncomfortable but even a
can cause poor movement quality and thusprofessional massage has uncomfortable
injury. He further said proper recoverymoments.
accelerates regeneration, decreases fatigue
and enhances adaptations to exercise. The5. Hot Cold contrast baths-a. The hot-cold
desired goal of sports training programs iscontrast baths can also advance recovery. To
adaptation to exercise and lowered risk ofperform Hot-cold contrast baths simply sit in
injury.hot water for about 2 minutes 30 seconds then
about 45 seconds in the cold water. Repeat
During tournament situations especially wherethis  a  few  times  for  maximum  benefits.
athletes play 3-4 games in a weekend, proper
recovery techniques reign supreme. Follow the6. Sleep-a. Athletes must sleep to recover.
six guidelines below for ideas on how toIf they don't get enough sleep their physical
speed recovery in tournament and regularperformance  will  be  impaired.
scheduled  game  situations.
Even though rest and recovery is not a
1. Food and Hydration-a. One source said thatglamour topic like speed and agility, it lays
the ideal time for replenishing yourthe foundation for planning all your
carbohydrate stores is 30-60 minutes aftertraining. One of the biggest mistakes you can
your game or practice. This is especiallymake as a coach or parent is to think that
important for soccer teams that sometimesthe harder and more frequent my athlete
have multiple competitions in a day. Whenexercises the better athlete they will be.
replenishing fluids, drink about 20 ouncesProper rest and recovery between intense
per pound of body weight lost during thegames and conditioning is key to growing and
match. Next be sure to replenish carbohydratepreventing  injury.
stores with a carbohydrate-protein mix. One
study showed that a carbohydrate-protein mix1. Williams, Michael. "Effects of Recovery
is more effective than a traditional 6%Beverages on Glycogen Restoration and
carbohydrate only sports drink. (1)b. AEndurance Exercise Performance." The Journal
research study compared a team that ate aof Strength and Conditioning Research 11, no.
carbohydrate rich meal to a team that ate a



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