How to improve away from the pitch: Recovery

How to improve away from the pitch:

I'm going to be shooting out a blog series for the next month.

I wanted to start this new year with some concrete ways you can improve away from the pitch!

I started with sleep. 

Then, Nutrition 

Now I want to help you improve your athletes' recovery( or your recovery if you are the one reading this).

Here are three things to focus on for your athlete's recovery:

Recovery is one of the best things you can do to improve away from the pitch. Many players will be committed to working hard on their fitness, ball skills, shooting, etc. Recovery is a vital part of the equation. The difference between coming back to a second session or preventing an injury is to focus on your recovery. Being said, here are three of my favorite recovery tools to add on your off day. 

1)Jog/Cycle/Swim

 After a long weekend with a bunch of games, the first thing I recommend is to get your muscles moving. I know it seems a little counter-intuitive. 

I can hear you now:

"Shouldn't I rest?" 

Actually, by getting the heart rate and the muscles moving, it will help tissues in the repair process( by helping to move out the waste).

It does not matter with it may be( jogging/ cycling/ swimming) as long as players decide to raise the heart with some form of low to moderate exercise. 

Tip: Try to get ten minutes of said activity to feel fresher after your workout. 

2) Stretching / Foam roller 

After fifteen minutes of moderate exercise, I would then move to cool down and lengthening the muscles through stretching. Try to go through a long stretching routine. I recommend this one by Become Elite( a pro soccer player). The stretching will help the body with any post-exercise aches and pains. 

I would also recommend foam rolling. It feels like a mini massage for any of your muscles. Here is another video to watch, which hits all the recommended spots. 

Tip: Stretch to a specific limit which feels comfortable ( Do not overstretch to the point of pain!) It should be a nice gentle pull, no sharp jerks!

3) Ice and heat:

These are my personal favorites because I feel so fresh after super hard training.

Ice baths help to alleviate the pain in the area. Ice baths are more for general soreness after a bunch of games.

Tip: IF you have any specific aches and pains, I would first ice the area. Always be sure to speak to a medical professional if it is something that lingers 

I would say I would do you a hot and cold tub to start if you can set up a bucket full of ice and bucket full of warm water. Alternate between the two containers for one to two minutes on each one.

If you can not set up the containers, I recommend using a shower. As you start, start cold water for about thirty seconds and then switch to warm water thirty seconds. I would repeat the process three to four times. 

Again these were my top tips for recovery! Try these tips and let me know which one is your favorite to recuperate after games.