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