sports science congress at al-ahli saudi

AL-AHLI SAUDI EDUCATION

CONTINUING PROFESSIONAL DEVELOPMENT

Al-Ahli Saudi FC

COACHING THE COACHES

PHYSICAL COACHES WORKSHOP

Program

Time Subject Who

10.00 – 10.45 Effect of heat and cooling strategies on performance / Off-season intervention to reduce injuries

Round-a-table

11.00 – 11.45 Functional strength training

Lieven De Veirman

12.00 – 13.00 Lunch

13.00 – 13.30 Organization of Sports Science department in de EPL

Jelle Van Camp

13.30 – 14.00 SAQ – Quo vadis Renaldo Landburg

14.10 – 15.30 Fatigue Management Jan Van Winckel

Heat

ROUND A TABLE

DISCUSSION

Heat

In energy production, the largest portion of the chemical energy released is converted into heat. This heat has to be emitted through physical transfer, although the most significant part is discharged through perspiration.

Although a higher ambient temperature is a hindrance because of the reduced physical transfer possibilities, the bigger concern is an excessively high level of humidity, because this makes sweating much more difficult.

Heat and Precooling

The use of pre-cooling strategies prior to exercise significantly delays the occurrence of fatigue and improves performance (Duffield et al., 2010; Quod et al., 2008; Castle et al., 2006).

The logic for this is that pre-cooling will extend the time before reaching the critical core temperature (Price et al., 2009). Although evidence for the transfer of these findings to a valid soccer environment is limited. Pre-cooling may reduce physiological and perceptual loads to improve performance for soccer training and competition in hot environmental conditions (Duffield et al., 2013).

Heat and Precooling

Pre-cooling effects are largely lost during the first half. Direct skin cooling with wet/cold towels (Marsh et al., 1999) or holding the hands in cold water during the break is a cheap method for keeping the body temperature as low as possible (Goosey-Tolfrey, 2008).

Drinking ice-slushies and water can also improve performance in very warm environments (Ross et al., 2011). Duffield et al. (2013) investigated the effects of field-based pre-cooling strategies (ice-vests, cold towels, and 350 mL ice-slushie drinks) for professional soccer players during training and competition in the heat. The researchers presented equivocal findings for the effects of pre-cooling for professional soccer players during competitive training and matches in the heat.

However, performance and thermoregulatory response trends showed the same positive similarities to previous laboratory evidence.

Aim

Football in the Middle East is often played in hot and humid conditions. Thus the aim of this study was to investigate the effect of heat and cooling strategies on football specific intermittent endurance capacity.

Methods

Twenty five well-trained adolescent (age= 15±1 yr) male football players (Al-Ahli Saudi FC) performed the Yo-Yo Intermittent Recovery level 2 Test (Yo-Yo IR2) on two separate occasions separated by 7 days in a randomized crossover design. The first test (T1) was completed in 32.0 °C and 43% humidity while the second one (T2) was executed in 26.0 °C and 17% humidity. The pre-cooling intervention during T2 involved 300 mL ice-slushie drink administration pre and post warm up. Nude mass pre- and post-test and distance covered, heart rate exercise (HRex) and heart rate recovery (HRR) during the Yo-Yo IR2 test were recorded.

 Results test 1 (7

dec)Results test 2a (14

dec)Results test 1 (7

dec)Results test 2a (14

dec)Distance Distance Weight loss Weight loss

Group 1 (Slushie)Player 880 1000 0.78 0.20Player 920 1480 0.83 0.50Player 1000 1800 0.73 0.50Player 1120 1720 0.98 0.80Player 1200 1280 0.58 0.50Player 1360 1520 0.83 0.50Player 880 920 0.63 0.35Player 920 1160 0.83 0.50Player 1200 1600 0.73 0.50Player 1880 2040 0.88 -0.30Player 680 1520 0.83 0.70Player 960 1320 0.83 0.55Player 1680 1960 1.61 1.30

Average 1129.230769 1486.153846 0.851538462 0.507692308Standard Deviation 340.2563136 345.5801514 0.25039456 0.356397574

Group 2 (Control)

Player 880 1240 0.93 0.70Player 960 1720 0.88 0.60Player 960 1640 0.88 0.55Player 1040 1160 0.78 0.40Player 1120 1320 0.83 0.55Player 1320 1240 0.93 0.60Player 1520 1200 1.38 0.75Player 800 920 0.53 0.35Player 1080 1160 0.88 0.55Player 1240 1440 0.88 0.50Player 1400 1440 1.43 0.90Player 1480 1600 0.98 0.70

Average 1150 1340 0.9425 0.595833333Standard Deviation 239.4691098 234.1716542 0.244135767 0.15144506

Results

Mann-Whitney U test was used to determine differences between the intervention group (IG) and the control group (CG). No differences were found between both groups for any of the variables measured. A Wilcoxon Signed Rank Test, with Bonferroni correction was used to determine differences between the two environmental conditions (T1 and T2) for both groups. Within group differences were found between T1 and T2 for nude mass (less sweat loss) (p IG =0,001; p CG =0,002). However HRex and distance covered during the Yo-Yo IR2 test differed for the intervention group but not for the control group. HRex was lower (p=0,001) and the covered distance during the Yo-YoIR2 test was higher (p=0,001) for the intervention group (T1= 1129 ±340m; T2= 1486±346m). Effect size was calculated (Cohen's d) to determine the magnitude of difference of the ice slushie intervention on football specific performance. A small to moderate (d = 0.386) effect was found.

Conclusions:

These results show that football specific intermittent endurance performance was impaired during hot and humid conditions. These negative effects can be counteracted by ice slushie administration although some practical issues were experienced such as “brain freeze” (spheno palatine gangleoneuralgia), stomach ache and time needed to consume an ice slushie.

Discussion

How would you prepare your team to play and perform in heat?

AL-AHLI SAUDI EDUCATION

CONTINUING PROFESSIONAL DEVELOPMENT

Al-Ahli Saudi FC

COACHING THE COACHES

PHYSICAL COACHES WORKSHOP

FUNCTIONAL STRENGTH TRAININGFOR...

Al-Ahli Saudi FC

LIEVEN DE VEIRMAN

The core in soccer

Functional anatomy of the corePrinciples of core functioning in soccer

Chain reaction Three dimensional Dynamic (load-unload) Gravity and Ground Reaction Forces Unconscious Task driven

The core in training Gym and field examples

Functional anatomy of the core

Functional anatomy of the core

Recturs abdominis Mainly sagittal plane

Internal/External obliques Frontal and transverse

plane

Transversus abdominis Transverse direction

Layers collectively give strength and movement in all three planes

Rectus Abdominis

Linea alba

Xiphoid and ribs 5-7

Fascial bands“Six pack”

Pelvic base

Internal obliques

Iliac crest and inguinal ligament

Ribs 9-12

External obliques

Ribs 4-12

Iliac crest

Transversus abdominis

Iliac crest and Thoraco-lumbar fascia

Ribs 6-12

Thoraco-lumbar fascia

Functional anatomy of the core

Origins and insertions explain need for movement Lengthening rectus abdominis in

SP

Functional anatomy of the core

Origins and insertions explain need for movement Lengthening rectus abdominis in

SP Shortening/lengthening obliques

in FP

Functional anatomy of the core

Origins and insertions explain need for movement Lengthening rectus abdominis in

SP Shortening/lengthening obliques

in FP Lengthening/shortening

transversus abdominis in TP

The core on the field -

Principles

Soccer kick / Throwing / Saving

The core is part of a chain

Bones, muscles, ligaments,…

All connectedOne influences the

otherFocus on relationship

between core and other muscles

Concentric? Eccentric?Train isolated on the

ground or…?

The core’s neighbors

The core functions in three dimensions

Three planes of motion SP, FP, TP

Machines?When do injuries

occur?3D muscles3D jointsTrain in 3D

Train the core in 3D

The core is very dynamic

Body is made to moveGo through neutral

Not staying in

Load to unload Eccentric to concentric

Transformational zones - injuries

Load to unload the core

Train in transformational zones

The core is influenced by Gravity and Ground Reaction Forces

Caused by gravity Hip flexion standing/lying

down

The core is influenced by Gravity and Ground Reaction Forces

Caused by gravity Hip flexion standing/lying

down

The core is influenced by Gravity and Ground Reaction Forces

Caused by gravity Hip flexion standing/lying

down

The core is influenced by Gravity and Ground Reaction Forces

Caused by gravity Hip flexion standing/lying down

Result of GRF When the foot hits the ground everything changes

Use GRF to train the core

The core function unconsciously

Think about tasks (passing, throwing, kicking)

Brain recognizes (bone) movements

Muscles react to movements

Path of least resistance

Ask players to consciously contract there abdominals?

Abs are driven by tasks

Looking at the ballSwinging arms for

throwReaching to catch the

ballKicking the ball

Think about the ball

Abdominals in the gym – Design movements

Wrong? Right? Think movements

Important questions: How can isolated and stabilized movements improve

dynamic function in soccer? How does isolated and stabilized exercise deal with

dynamic and bottom up or top down influences in soccer?

How does concentric sagittal plane dominant machine exercises contribute to soccer?

Do we need planking?

Plank and move

The core – gym and field examples

Any questions about my core?

Al-Ahli Saudi FC

Organization of the Sports Science Department in English Football Academies

Jelle Van Camp23-02-2014

Organization of the Sports Science Department in English Football Academies

Organization

Role of Sports Science Department (SSC)

Multidisciplinary Approach (MD)

EPPP

EPPP = Elite Player Performance PlanMore (English) homegrown players in the EPL

CATEGORISATION

also for STAFFINGalso for SPORTS SCIENCE

GROUP ASSIGNMENT

Draw the organization chart for the SSC Department of Al Ahli Saudi FC (Center + Academy)5 min.Groups of 3 or 4

One group example?

SSC Staffing Mandatories of the EPPP

I II III IV

1Head of Sports Science and Medicine  FTE FTE PTE PTE

2 Lead Sports Scientist FTE FTE PTE PTE

3 Lead Strength & Conditioning Coach FTE PTE    

4 Medical Doctor 1        

5 Medical Doctor 2        

6 Senior Academy Physiotherapist FTE FTE FTE PTE

7 Chartered Physiotherapist FTE FTE    

8 Performance Analyst 1 FTE FTE    

9 Performance Analyst 2 FTE PTE    

10 Psychologist        

11 Anthropometrics / Physiologist        

12 Diet & Nutritionist        

Organization of the Sports Science Department in English Football Academies

?

What is missing in the Al Ahli structure?

The structure for match analyzer unit in the center

Technical Director in the center

Mr. Rui Gomes

Analyzer unit managerPedro bisho

Assistant unit manager

unoccupied

Video maker Emad salim

AnalyzerPedro bisho

AnalyzerDaniel

Fernandez

The structure for the development performance unit in the academy & center

Mental training expert and General Coordinator of the Performance

Development UnitMr. Mohamed al- arabi

Socializing Specialist Ahmad barabaa

PsychologistFalih abo rehla

centercenter academyacademy

Olympic

Dr.Mohamed

alarabi

YouthDr.

ahmad salah

JuniorDr. amr abdulraz

aq

Performance Development Laboratory and sports psychology

Dr. ahmad alseyofe

Organization of the Sports Science Department in English Football Academies

?

What is the role of the SSC Department?

What is the role of the SSC Department?

Medical supportPhysiotherapyTreatment & rehabilitationScreeningInjury preventionAthletic DevelopmentDevelop Training ProgramsPerformance Analysis…

?

What is a ‘Multidisciplinary approach’ ?

?

Examples of a ‘Multidisciplinary approach’ ?

Coaching Recruitment

Education

SSC ? ? ?

?

Optimize the MD approach in practice?

PreviouslyPreviously NowNow

Offices per department Coaching Sports Science Education Recruitment Administration

Offices per phase Foundation Phase Youth Dev. Phase Prof. Dev. Phase

WORKING GROUPS Representatives of each

department sharing the same working space on a daily basis

Working Groups

Food for thoughts

Integrate psychology and match analysis within the SSC department of Al Ahli?

Formalize and Implement the MD approach through the creation of ‘working groups’ ?

SPEED AGILITY QUICKNESS (SAQ)

Al-Ahli Saudi FC

RENALDO LANDBURG

What is SAQ

Speed.The speed of handling of the players. How fast are

they during trainings and games when necessary.

Agility.Soccer is tossing,turning,stopping,accelerating

etc.

Quickness.The game became faster and faster over the years.

It is necessary to act quick at all times.

Video

Werder Bremen – Real Madrid (2007)Arsenal- Man U.(2009)

Match

Professional players during match 8-13 km

Most sprints are around 15 m. =3”

During match 10% = sprinting

Ball contact =1 -2,5%

Important in football =Speed and power/strength

Respect the work and rest load

Specific Football Running

Short distance

Knee not too high

Frequency

Running in sharp angles

Movement start from different angles en positions

Analyse of mistakes

Heel landing “Proning” Walking in sitting position Leap-like walking Backward leant over trunk Forward leant over trunk Feet are placed outwards too far Inefficient arm action Restless head position Example: Walking in sitting positionCause: Insufficient extension at the take –off in ankle, knee and

hip.Correction:Walkingleaps/bounce leaps/skipping with hip

extension/Skip stretch leaps.

Speed

4 components1) Reaction/start speed2) Acceleration3) Speed endurance4) Short repeat sprinting Example : Start-Reaction speed training

Time = 1-2”Int. = 100%S = 2-4Reps = 8-10Rest = 30” between reps

4-6’ between sessions

Tips for running

Bodyweight on front feet

Centre gravity slightly forward

Lightfoot running

Coordination arm-hips-legs

Not blocked

Slightly bending by start position and moving

LTAD

Fundamentals(6-9)

Learning to train (9-12)

Training to train (12-16)

Training to compete (16-18)

Training to win (18+)

Fundamentals(6-9)

FunPlaying wiseVariationConcentration(time)CreativityNo perfection

Reaction games Tag-/circle-/contact-/running games

Learning to train(9-12)

Ideal age for coordinationTraining more serious then fundamentalsAttention for running techniqueMany variationDifferent jump forms(1-2)legSpace for discoveryGeneral condition playing wise

Reaction-/tag-/relay-/attention games Rythem and change direction

Training to train(12-16)

Developping the reaction /explosif capacityStartreaction Acceleration and stoppingExtra attention to the coordinationHigh impuls freqeuncy trainingDifferent starting forms

Basic forms with change direction Basic forms with materials(sticks ,rings etc.) Jog ABC exercises

Growth spurth/differentation

Training to compete(16-18)

Integrated workPeriodizationGood cooperation with head coach

All sprint components in combination with and without ball

Maintening coordination Basic forms with change of direction Accent= high freqeuncy Use of material in warming up

Training to win(18+)

Finalizing the process

Explosif capacity

Periodizing

Team training

Individual training

Tests

Sprint 10/20/40 m.Agility T test left/rightAgility IllinoisStanding Broad jumpTriple Hop left/right

3 x in the year Topsport Lab. input

Player Infosheet

Each player has hisPersonal infosheet

Indicator of hisscore per parameter

Overview of playersStrenghts and weakness(points to work on)

Team progression

Tips

Good warming up

No static stretching in beginning

Respect the work and rest load

When SAQ

Integration SAQ andTechnical/Tactical Aspects in microcycle

FATIGUE MANAGEMENT

RECOVERY STRATEGIES

Al-Ahli Saudi FC

Performance stabilisation

Fitness – Fatigue model

Recovery Strategies

Loading Strategies

Tapering Strategies

Match

Match

Mic

rocy

cle –

Week p

lan

nin

g

Fatigue management

SATURDAY

MONDAY WEDNESDAY

THURSDAY

FRIDAYSUNDAY TUESDAY SUNDAY

OFF Sub-principles

RECOVERY

Main principles

ENDURANCE

Sub-principles

SPEED

Sub-sub-principles

ACTIVATION

Sub-sub-principles

STRENGHT

Sub-sub-principles

STRENGHT

Figure X. Standard Weekly Pattern

(Adapted from Oliveira, G. 2007)

SATURDAY

MONDAY WEDNESDAY

THURSDAY

FRIDAYSUNDAY TUESDAY SUNDAY

OFF Sub-principles

RECOVERY

Main principles

ENDURANCE Sub-principles

SPEED

Sub-sub-principles

ACTIVATION

Sub-sub-principles

STRENGHT

Sub-sub-principles

STRENGHT

SATURDAY

MONDAY WEDNESDAY

THURSDAY

FRIDAYSUNDAY TUESDAY SUNDAY

Sub-principles

RECOVERY

Main principles

ENDURANCE Sub-principles

SPEED

Sub-sub-principles

ACTIVATION

Sub-sub-principles

ACTIVATION

GAMEGAME

Fatigue

Professional soccer players are exposed to demanding competition schedules and can be easily exposed to 70 games in a single competitive season (King and Duffield, 2009).

Effects of match play

Playing competitive soccer involves eccentric work, particularly during competition, resulting in varying levels of exercise-induced muscle damage (EIMD).

This EIMD is characterized by delayed-onset muscle soreness (DOMS) (Impellizzeri et al., 2008), decreased muscle function (Jakeman et al., 2009), impaired performance (Reilly and Ekblom, 2005), and increased perceived fatigue (Twist and Eston, 2009).

EIMD / DOMS

http://ajpendo.physiology.org/content/304/5/E453

Recovery strategies

Although the recovery process is initiated automatically, it can be assisted by appropriate recovery strategies.

The capacity to recover from training and competition is therefore an important determinant in soccer performance (Kellmann, 2002; Odetoyinbo et al., 2009).

Autonomic nervous system

Brake

Parasympathetic

Gas pedal

Sympathetic

Autonomic Nervous System

Recovery between high-intensity efforts

In conclusion, it seems better to recover passively between intensive bouts during a match, but the recommendation that players should walk or stand still during and following bouts of repeated sprinting needs to be coordinated with tactical windows of opportunity.

Recovery post-match

Several studies have demonstrated that it takes more than 72 hours to reach prematch values for physical performance and normalize muscle damage and inflammation (Andersson et al., 2008).

The magnitude of match-induced fatigue, extrinsic factors (e.g., match result, quality of the opponent, match location, playing surface, environmental conditions) and/or intrinsic factors (e.g., training status, age, sex, muscle fiber typology), could influence the time course of recovery (Nédélec et al. 2012).

Classification

Recovery strategies are broadly classified into two categories (Bompa, 1999): active and passive recovery.

Timing of recovery

Recovery commences immediately after the match by using nutritional strategies to replenish glycogen stores and drinking water or carbohydrate beverages to restore fluid balance. With the next competitive match 3–7 days away, a recovery training session is often planned the next day as well. It is still unclear whether immediate post-match recovery offers additional benefits when compared to a traditional next-day recovery.

Is it really necessary to start active recovery sessions immediately after the game, or can this wait until the next day?

Post match recovery

Dawson and colleagues (2005) investigated four types of immediate post-match recoveries:

1. Control (i.e., no proactive recovery): The players were instructed to perform no recovery procedures other than eating (fruit), drinking (water and soft drinks), and showering.

2. Stretching: The players were led through 15 minutes of gentle static stretching of the legs and back, involving two or three reps of 30s-held stretches across several muscle groups and joints.

3. Pool walking: The players were taken through 15 minutes of easy walking (moving forwards, backwards and sideways) in the shallow end of a 28°C swimming pool.

4. Hot/Cold cycling: The players alternated between standing in a hot (~ 45°C) shower for two minutes and standing waist deep in icy water (~12°C) for one minute, repeated until five hot and four cold exposures had been completed. Additional ice was added to the cold water as required to maintain a constant temperature.

The authors concluded that performing any form of immediate post-match recovery did not significantly enhance the recovery of muscle soreness, flexibility and power within the first 48 hours following a game when compared to just performing a “next-day” recovery training session.

Recovery between mid-week matches

The recovery time between two matches in a week seems sufficient to maintain levels of physical performance, but it is not long enough to maintain a low injury rate. Adequate recovery strategies are necessary to maintain a low injury rate among soccer players during periods of congested match fixtures (Dupont, 2010).

Am J Sports Med 2010 38: 1752 originally published online April 16, 2010Gregory Dupont, Mathieu Nedelec, Alan McCall, Derek McCormack, Serge Berthoin and Ulrik WisløffEffect of 2 Soccer Matches in a Week on Physical Performance and Injury Rate

Active recovery

Active recovery (Baldari et al., 2004; Tessitore et al., 2007):• reduces muscle soreness (Reilly, 1998)• increases muscle-damage recovery (Gill et al., 2006)• prevents venous pooling in the muscles after maximal effort • restores metabolic perturbations (Bangsbo et al., 1994; Bogdanis et al., 1996)• increases lactate clearance. (Maximum clearance occurred at active recovery close to the lactate threshold (Menzies et al., 2010). However, for team sports like soccer, lactate removal is not a determining factor, as matches are generally 3–9 days apart.)

Running activities

Running activities followed by static stretching could reduce delayed onset muscle soreness. However, the research is inconclusive about the effects of low-intensity running exercises on recovery.

Pool sessions

Exercising in water has been suggested by some researchers (Dowzer and Reilly, 1998; Oda et al., 1999; Suzuki et al., 2004).

The advantages of running in water (aquajogging or deep-water running) over normal running are numerous:• It avoids excessive eccentric actions, especially in deep water.• It naturally massages the muscles (via the water turbulence).• It reduces mechanical load on the joints.• It aids recovery from musculoskeletal fatigue.• It increases the physiological and psychological indices of relaxation.

Neuromuscular fatigue and recovery in elite female soccer: effects of active recoveryAndersson, Helena ; Raastad, Truls ; Nilsson, Johnny ; Paulsen, Gøran ; Garthe, Ina ; Kadi, FawziMedicine and science in sports and exercise, 2008, Vol.40(2), pp.372-80

Neuromuscular fatigue and recovery in elite female soccer: effects of active recoveryAndersson, Helena ; Raastad, Truls ; Nilsson, Johnny ; Paulsen, Gøran ; Garthe, Ina ; Kadi, FawziMedicine and science in sports and exercise, 2008, Vol.40(2), pp.372-80

Stretching

Stretching

Sometimes recommended as a recovery strategy in order to prevent delayed onset muscle soreness and improve range of motion.

Contradicted findings were published by Wessel and Wan (1994) who found that stretching before or after exercise did not improve DOMS.

Coaches should be careful in applying stretching after intensive training or match play. This causes exercise-induced muscle damage, and post-exercise stretching can potentially cause further trauma.

In conclusion, serious stretching after an intensive training or game is contraindicated for recovery.

Cold water immersion

Cold-water immersion (CWI)

These are the possible mechanisms of post-exercise cooling: It reduces pain and swelling, having an anti-inflammatory

effect and reducing the potential for DOMS. It causes vaso-constriction, which increases blood flow and

metabolic transportation post-exercise. Additionally, CWI may decrease nerve transmission speed

(Wilcock, 2006) and alter the receptor threshold, leading to decreased pain perception.

There may also be a psychological mechanism whereby the body feels more “awake” and perceives a reduced sensation of fatigue after exercise (Cochrane, 2004).

Based on the available literature, the recommendation is for a whole-body immersion lasting 10–20 minutes in a water temperature of 10–15°C (Halson, 2011).

Compression garments

Compression garments

Various research has suggested that CGs: increase the removal of cellular debris, moderate the formation of oedema associated with EIMD, attenuate muscle oscillation, change sub-maximal oxygen usage during exercise, alleviate swelling, and reduce perceived muscle soreness during post-exercise

recovery offer mechanical support (dynamic casting effect) to the

muscle, allowing faster recovery following damaging exercise (Kraemer et al., 2001).

In conclusion, wearing CGs might support recovery and reduce DOMS, and no detrimental effects have been reported. Players could be encouraged to use compression socks during recovery or taper, particularly when travelling by car or plane.

Sleep

Research speculates that sleep supports improvements in sport performance, because during phases of deep sleep, growth hormone is released.

Sleep deprivation:• reduces the ability to store glycogen• reduces decision-making quality and reflexes• increases stress hormones (cortisol)• negatively affects recovery. (Skein et al. (2013) examined the effects of overnight sleep deprivation on recovery following competitive rugby league matches. They found that sleep deprivation negatively affects recovery, specifically impairing CMJ distance and cognitive function.)• lowers levels of growth hormone needed to help repair the body

Recommendations for females aged 18+ and males aged 19+ (Samuels,

2008)

Ensure a comfortable sleep environment when travelling and competing.

Monitor for competition stress and anxiety insomnia. Observe sleep to identify sleep disorders. Maintain a regular sleeping and napping routine. Monitor for a delayed sleep phase, such as difficulty falling

asleep and waking up for school. Get early-morning light exposure for 30 minutes daily. Maintain reliable nutrition routines. Breakfast is the most

important meal of the day. Focus on reducing sleep debt. Get 56–70 hours of sleep

per week. Do not train if unrested and sleep deprived. Avoid technology (e.g., PCs, smartphones, tablets) before

bed.

Psychological strategies

In this regard, the athlete has been described as a “psychosocio-physiological entity” (Kenttä and Hassmén, 2002).

Venter (2012) investigated the perceptions of team athletes on the importance of recovery modalities. The results from this study demonstrated that team players do perceive psychosocial aspects to be among the most important recovery modalities.

“psychosocio-physiological entity”

Psychological strategies

Organize a debriefing after each game. Set realistic goals. Social networks can help players deal with the problems,

disappointments, joys and stresses of life (Quinn and Fallon, 1999). Appoint players carefully for media demands and sponsor needs. Reframe goals if long-term goals look difficult to reach. Give players space to develop effective pre- and post-match strategies. Social support may increase performance (Freeman and Rees, 2008). Try to protect players from the negative impact of stressors (Botterill

and Wilson, 2002; Rees and Hardy, 2004). Encourage players to create a playlist of music they enjoy that generates

a range of moods and atmospheres so as to produce a stimulating or calming effect (Calder, 2000).

Do not force players into post-match recovery strategies that are perceived as stressful.

Encourage friends and teammates to provide listening and emotional support; challenge evaluation of attitudes, values and feelings; express appreciation; and motivate other players to greater excitement and involvement (Barefield and McCallister, 1997).

Massage

There is limited scientific evidence showing that massage might assist in recovery strategies (Monedero and Donne, 2000).

Recent research by Jakeman et al. (2010) reported that a combined treatment of a 30-minute manual massage and a 12-hour lower-limb compression significantly decreased perceived soreness at 48 and 72 hours after plyometric exercise when compared to passive recovery or compression alone. This was confirmed by Hilbert et al. (2003) when they reported moderated muscle-soreness ratings 48 hours after exercise when a massage was administered 2 hours after eccentric exercise.

Massage should be carefully administered after intensive training or match play, since massage can possibly counter the natural recovery process of the body. Some researchers even suggest that a massage should not be applied after training or a match because post-exercise massage could cause further trauma when training or match play has caused EIMD (Barnett, 2006).

Finally , it seems that the training level of the therapist affects the effectiveness of massage (Moraska, 2007).

Recommendations:

Replenish glycogen stores immediately after a match (intake of carbohydrates). (Metabolic window)

Consume proteins to assist muscle regeneration.Don’t drink alcohol before or after a match.Warm up properly, because this will decrease post-

match DOMS.Restore fluid balance.Do not use massage immediately after the matchReplenish electrolytes.Sleep a minimum of 10 hours for each of the two days

following a match (sleep extension).

Recommendations:

Take a daily nap of 25 minutes after lunch (between 1pm and 4pm).

Avoid any eccentric work in the two days following the match. Avoid explosive actions, such as sprinting or shooting drills, in the

48 hours after a match. Organize a debriefing and set realistic goals after the match. Organize whole-body, cold-water immersion lasting 10–20 minutes

at a water temperature of 10–15°C. (This may be after the game or the day after.)

Avoid stressful situations. Customize recovery and don’t oblige players to participate in

recovery strategies that could be perceived as stressful. Explain the use of the recovery strategies. Focus on mental recovery after the game.

Take home lesson

Recovery = manipulating the autonomic nervous system -> stimulating parasympathetic dominance

Reduce psychosocio-physiological stress

Thank you