| Rest, recovery and regeneration are vital
| |
| | a normal meal. The team that ate the
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| to the optimal performance of your soccer
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| | carbohydrate rich meal covered 25% more
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| team. Restoration is the act of restoring
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| | distance. This shows that having enough
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| something or someone to a satisfactory
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| | of the right fuels in the body for
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| state. In sports this means that the body
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| | competition play a big part in how the
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| must recover from the mental and physical
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| | game is played.
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| exertion of the activity to the point
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| | 2. Post game regenerative run-a. The post
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| where the athlete trains at optimal
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| | game regenerative run can be used
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| levels.
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| | immediately after a game or the day after
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| During sport many things happen in the
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| | the game. If you have a game later in the
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| body that can cause reduced performance.
| |
| | day, it is especially important to
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| Lactic acid production and reduced
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| | immediately follow the game up with a
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| glycogen levels are two of the most well
| |
| | good easy regenerative jog. If you don't
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| known factors that contribute to fatigue.
| |
| | play for a couple of days then perform
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| It is because of by products like lactic
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| | the run the day after the game. This will
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| acid, hydrogen ions and glycogen
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| | help clear negative by products built up
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| depletion that we must restore and
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| | during the game.
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| regenerate our body to optimal levels
| |
| | 3. Stretching-a. Always stretch after
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| prior to the next competition.
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| | training or games. This will decrease the
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| It is important to remember that when we
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| | soreness that sometimes appears after
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| work hard we must rest hard. It is during
| |
| | training. Perform nice easy static
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| rest that our bodies grow, not during
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| | stretching focusing primarily on the
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| work.
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| | lower extremities.
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| Intense Work + Intense work=Failure and
| |
| | 4. Self Massage-a. Massage is widely
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| injury
| |
| | known as an effective tool for recovery.
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| Work + Rest and Restoration=Success and
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| | The problem is many teams don't have the
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| growth
| |
| | budget for a massage therapist. To
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| When athletes work without proper rest
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| | overcome this, use a foam roller or a
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| they are setting themselves up for
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| | slightly flat soccer ball. Roll specific
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| failure and injury. Tudor Bompa said
| |
| | muscles over the foam roller or soccer
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| improper recovery can lead to fatigue.
| |
| | ball for effectiveness. Your focus should
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| Fatigue will cause a lack of coordination
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| | be on the lower extremities. Self Massage
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| and concentration, which can cause poor
| |
| | is used to increase blood flow, relax the
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| movement quality and thus injury. He
| |
| | nerves and loosen muscle. Important Note:
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| further said proper recovery accelerates
| |
| | Self massage can be uncomfortable but
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| regeneration, decreases fatigue and
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| | even a professional massage has
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| enhances adaptations to exercise. The
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| | uncomfortable moments.
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| desired goal of sports training programs
| |
| | 5. Hot Cold contrast baths-a. The
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| is adaptation to exercise and lowered
| |
| | hot-cold contrast baths can also advance
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| risk of injury.
| |
| | recovery. To perform Hot-cold contrast
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| During tournament situations especially
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| | baths simply sit in hot water for about 2
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| where athletes play 3-4 games in a
| |
| | minutes 30 seconds then about 45 seconds
|
| weekend, proper recovery techniques reign
| |
| | in the cold water. Repeat this a few
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| supreme. Follow the six guidelines below
| |
| | times for maximum benefits.
|
| for ideas on how to speed recovery in
| |
| | 6. Sleep-a. Athletes must sleep to
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| tournament and regular scheduled game
| |
| | recover. If they don't get enough sleep
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| situations.
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| | their physical performance will be
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| 1. Food and Hydration-a. One source said
| |
| | impaired.
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| that the ideal time for replenishing your
| |
| | Even though rest and recovery is not a
|
| carbohydrate stores is 30-60 minutes
| |
| | glamour topic like speed and agility, it
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| after your game or practice. This is
| |
| | lays the foundation for planning all your
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| especially important for soccer teams
| |
| | training. One of the biggest mistakes you
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| that sometimes have multiple competitions
| |
| | can make as a coach or parent is to think
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| in a day. When replenishing fluids, drink
| |
| | that the harder and more frequent my
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| about 20 ounces per pound of body weight
| |
| | athlete exercises the better athlete they
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| lost during the match. Next be sure to
| |
| | will be. Proper rest and recovery between
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| replenish carbohydrate stores with a
| |
| | intense games and conditioning is key to
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| carbohydrate-protein mix. One study
| |
| | growing and preventing injury.
|
| showed that a carbohydrate-protein mix is
| |
| | 1. Williams, Michael. "Effects of
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| more effective than a traditional 6%
| |
| | Recovery Beverages on Glycogen
|
| carbohydrate only sports drink. (1)b. A
| |
| | Restoration and Endurance Exercise
|
| research study compared a team that ate a
| |
| | Performance." The Journal of Strength and
|
| carbohydrate rich meal to a team that ate
| |
| | Conditioning Research 11, no.
|
