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RECOVERY for Soccer

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Page 1: RECOVERY for Soccer - SC Toronto · Understand about the importance of recovery ... Decreases muscle recovery Overtraining . Sleep & Injury Prevention Athletes who average < 8

RECOVERY for Soccer

Page 2: RECOVERY for Soccer - SC Toronto · Understand about the importance of recovery ... Decreases muscle recovery Overtraining . Sleep & Injury Prevention Athletes who average < 8

Foundations 4 Success

★★★★

Page 3: RECOVERY for Soccer - SC Toronto · Understand about the importance of recovery ... Decreases muscle recovery Overtraining . Sleep & Injury Prevention Athletes who average < 8

★ FUEL

★ TRAIN

★ RESTORE

★ PERFORM

Page 4: RECOVERY for Soccer - SC Toronto · Understand about the importance of recovery ... Decreases muscle recovery Overtraining . Sleep & Injury Prevention Athletes who average < 8

RECOVERY

WHAT is it?

Page 5: RECOVERY for Soccer - SC Toronto · Understand about the importance of recovery ... Decreases muscle recovery Overtraining . Sleep & Injury Prevention Athletes who average < 8

Goals:▪ Understand about the importance of recovery

▪ Rest & recovery is required to perform to your highest potential

▪ Learning recovery methods provide long-term health benefits later in life

▪ Recovery is INDIVIDUALLY based, education on different methods important

▪ Understanding of what works best for you is key to optimal recovery

Page 6: RECOVERY for Soccer - SC Toronto · Understand about the importance of recovery ... Decreases muscle recovery Overtraining . Sleep & Injury Prevention Athletes who average < 8

Purpose:

RECHARGEthe athlete’s

BATTERIES

Page 7: RECOVERY for Soccer - SC Toronto · Understand about the importance of recovery ... Decreases muscle recovery Overtraining . Sleep & Injury Prevention Athletes who average < 8

Purpose:▪ to return the body to homeostasis - replenish energy stores

▪ help maintain athletes mental well-being

▪ decrease severity of Muscle Soreness (DOMS)

▪ help repair muscles and cells

▪ IMPROVE soccer performance – ability to TRAIN/PLAY hard the next day

Page 8: RECOVERY for Soccer - SC Toronto · Understand about the importance of recovery ... Decreases muscle recovery Overtraining . Sleep & Injury Prevention Athletes who average < 8

Supercompensation & Recovery

Page 9: RECOVERY for Soccer - SC Toronto · Understand about the importance of recovery ... Decreases muscle recovery Overtraining . Sleep & Injury Prevention Athletes who average < 8

4 Step process:

▪ Step 1: Training/Match stress

▪ Step 2: RECOVERY phase

▪ Step 3: SUPERCOMPENSATION phase

▪ Step 4: Loss of supercompensation – application of NEW training stress

Page 10: RECOVERY for Soccer - SC Toronto · Understand about the importance of recovery ... Decreases muscle recovery Overtraining . Sleep & Injury Prevention Athletes who average < 8

Training with Adequate Rest

Page 11: RECOVERY for Soccer - SC Toronto · Understand about the importance of recovery ... Decreases muscle recovery Overtraining . Sleep & Injury Prevention Athletes who average < 8

Training without Adequate Rest

Page 12: RECOVERY for Soccer - SC Toronto · Understand about the importance of recovery ... Decreases muscle recovery Overtraining . Sleep & Injury Prevention Athletes who average < 8

Recovery Methods

Page 13: RECOVERY for Soccer - SC Toronto · Understand about the importance of recovery ... Decreases muscle recovery Overtraining . Sleep & Injury Prevention Athletes who average < 8

Cool DownConsists of:▪ Active Recovery▪ Static Stretching

GOAL: ▪ Return muscle to proper ROM ▪ Decrease occurrence of Muscle Soreness (DOMS)

Page 14: RECOVERY for Soccer - SC Toronto · Understand about the importance of recovery ... Decreases muscle recovery Overtraining . Sleep & Injury Prevention Athletes who average < 8

StretchingAIS ▪ Active Isolated Stretching▪ requires 8 – 10 foot length in rope▪ BREATHING is important, remember to exhale during the

stretch (RELAX)

PNF Stretching ▪ Proprioceptive Neuromuscular Facilitation▪ can be performed with a teammate▪ 3 methods

Page 15: RECOVERY for Soccer - SC Toronto · Understand about the importance of recovery ... Decreases muscle recovery Overtraining . Sleep & Injury Prevention Athletes who average < 8

Foam Rolling▪ requires foam roller ▪ alternatives: softball, lacrosse ball, tennis ball▪ helps to decrease density & increase blood flow▪ improves mobility and ROM▪ reduce scar tissue and tissue adhesions▪ improves quality of movement

Page 16: RECOVERY for Soccer - SC Toronto · Understand about the importance of recovery ... Decreases muscle recovery Overtraining . Sleep & Injury Prevention Athletes who average < 8

Cold Water Immersion

▪ Cold water immersion effective in post exercise recovery▪ increases blood flow▪ helps reduce inflammation

Page 17: RECOVERY for Soccer - SC Toronto · Understand about the importance of recovery ... Decreases muscle recovery Overtraining . Sleep & Injury Prevention Athletes who average < 8

Cold Tub ▪ Water temp: 10 – 12°C ▪ Time: 5 min cold water, 3 min break, 5 min in cold

water

Contrast Bath ▪ Water temp: Cold (10 – 12°C) Warm (38 – 40°C) ▪ Time: 60s in warm water followed by 60s in cold water▪ 5 cycles totaling 10 min▪ start with warm water, finish with cold water

Page 18: RECOVERY for Soccer - SC Toronto · Understand about the importance of recovery ... Decreases muscle recovery Overtraining . Sleep & Injury Prevention Athletes who average < 8

Sleep

Page 19: RECOVERY for Soccer - SC Toronto · Understand about the importance of recovery ... Decreases muscle recovery Overtraining . Sleep & Injury Prevention Athletes who average < 8

WHY is it important?

Page 20: RECOVERY for Soccer - SC Toronto · Understand about the importance of recovery ... Decreases muscle recovery Overtraining . Sleep & Injury Prevention Athletes who average < 8

Benefits?▪ Most important component of regeneration/recovery▪ Athletes 13 – 24yrs of age require 9 – 10 hours of sleep per night▪ Allows for physical repair and growth ▪ It’s FREE!!

Improves:▪ Motivation▪ Recovery of Leg Strength▪ Sprint Performance▪ Athletic Performance

Page 21: RECOVERY for Soccer - SC Toronto · Understand about the importance of recovery ... Decreases muscle recovery Overtraining . Sleep & Injury Prevention Athletes who average < 8

Lack of Sleep▪ Effects immune system ▪ 7h or less sleep per night at higher risk of getting cold▪ Reduced reaction time▪ Decreased cardiovascular performance▪ Reduced ability to process information, effects decision-making▪ Decreases muscle recovery▪ Overtraining

Page 22: RECOVERY for Soccer - SC Toronto · Understand about the importance of recovery ... Decreases muscle recovery Overtraining . Sleep & Injury Prevention Athletes who average < 8

Sleep & Injury Prevention

Athletes who average < 8 hours of sleep per night have 1.7x greater risk of being injured than those who sleep > 8 hours

Page 23: RECOVERY for Soccer - SC Toronto · Understand about the importance of recovery ... Decreases muscle recovery Overtraining . Sleep & Injury Prevention Athletes who average < 8

Sleep Habits

Environment:

▪ Turn off all electronic devices/screens ▪ QUIET – No TV▪ Dark▪ Cool ▪ Comfortable▪ Bed for sleeping only▪ Minimize amount of fluids consumed before bed (limit

interruptions due to bathroom breaks) ▪ Taking a hot shower before bedtime

Page 24: RECOVERY for Soccer - SC Toronto · Understand about the importance of recovery ... Decreases muscle recovery Overtraining . Sleep & Injury Prevention Athletes who average < 8

Sleep Habits

Timing:

▪ go to bed within a 30-minute window each night

▪ wake up within a 30-minute window each morning

▪ keep sleep patterns consistent!!

Napping:

▪ refreshes mood▪ improves alertness and aspects of

mental/physical performance ▪ 30-minute early afternoon nap to

make up for lost sleep

Page 25: RECOVERY for Soccer - SC Toronto · Understand about the importance of recovery ... Decreases muscle recovery Overtraining . Sleep & Injury Prevention Athletes who average < 8

Importance of Recovery?

RECHARGE your Batteries!!