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TO ENHANCING RECOVERY
Ian Jeffreys
MSc, CSCS*D, NSCA-CPT*D, ASCC
Optimal performance is only achievable if
athletes recover after competition and
optimally balance training stress and
adequate recovery (Kellmann 2002)
The use of recovery strategies is the most potent
weapon in the coaches arsenal of training
methodologies. (Norris and Smith 2002)
PRESENTATION AIMS
TRAINING RECOVERY
Planned Unplanned
Programmed Un programmed
Researched Un-researched
OVERTRAINING UNDER-RECOVERY
A cumulative process
Nature
Intensity
Duration
Distribution over time
AN INDIVIDUAL APPROACH
SELF AWARENESS
SELF AWARENESS
Educational
Self empowering
Active
Takes time
AWARENESS
SYSTEMS
Self Monitoring
Training log/recovery guide
Lifestyle profiles
Psychological profiles
INDICATORS OF UNDER-RECOVERY
An increased resting heart rate
A loss of bodyweight
A decrease in appetite
Muscle soreness that lasts more than 24 hours
Poorer work economy and increased sub-maximal heart
rate
An increase in illness
A decrease in performance
A lack of desire in training/competing.
Increased serum enzyme activity for creatine kinase and
lactate dehydrogenase
DAILY LOG
PILLAR THREE
Psychological profile
Identify weaknesses
Develop strategies
EMOTIONAL CAPACITY
Emotional Intelligence
Self awareness
Self management
Social awareness
Social management
PHYSICAL DISENGAGEMENT
PHYSICAL REGENERATION
Proportional & related to physical engagement
Planned recovery
Daily
Weekly
Monthly
Annually
Rituals
Everyday
Post training/game
Times of high stress
STRATEGIES/RITUALS
Active
Cool down
Pool sessions
Alternate sports/activities
Passive
Ice baths
Massage
Contrast bathing
Contrast showers
INDIVIDUALIZE
Number of strategies
Protocols
Evaluate
Choice
POST GAME RITUAL
Performance debrief
Disengagement strategy
Relaxation
EMOTIONAL REGENERATION
Individual
Fulfill needs
Time for me
In control
Disengaged
PILLAR SIX
NUTRITION
TWO AREAS
SLEEP
SLEEP
Fundamental to recovery
Sleep is in cycles
Need deep sleep & REM sleep
KEY STRATEGIES
Routines
Disengagement
Relaxation
SLEEP CONSIDERATIONS
Activities
Nutrition
Pre sleep Rituals
Temperature
Light
Environment Noise
Activities
The bed
If don’t sleep Rituals
IN SUMMARY
ian.jeffreys@coleg-powys.ac.uk