u17 – rest & recovery. recovery techniques and strategies nutrition/hydration sleep physical...

U17 – Rest & Recovery

Recovery Techniques and Strategies

• Nutrition/hydration

• Sleep

• Physical interventions

Psychological Recovery Strategies

• During Event - stay in control, eg visualise, breathing etc.• After Event/training - unwind, eg music, muscle relaxation,

socialise, read a book, movie etc• 10-15 minutes before bed - switch-off from the day• Emotional recovery strategies

Physical Recovery Strategies

• Massage• Hydrotherapies• Acupuncture/Electrical stimulation• Pressure garments• Active recovery

Recovery is a Training Principle

Fatigue

AdaptationTraining Stimulus

Recovery

Accelerated Recovery

Take Home Message

• Train hard & recover well = best performance

• Eat!

• Drink!

• Sleep!

Key Points U-17

• Establish the importance of rest & recovery Strategies• Emphasise the importance of good nutrition/hydration• Encourage a minimum of 8 hours sleep per night• Insist on proper injury management strategies• Introduce basic physiological recovery strategies i.e.

calming & switching off• Introduce more sophisticated recovery strategies i.e. pool

sessions, pressure garments, contrast baths• Encourage players to take ownership of their own training

programmes involving overloading, recovery, adaptation and tapering.