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New book published: ‘Coaches’ Corner’
7th November 2024
Essays to help sports coaches and P.E. teachers. My latest book, ‘Coaches’ Corner,’ is now available to buy on Amazon. It contains over 50 essays about athletic development, coaching, and physical education based on my work over the last ten years as Head Coach of Excelsior Athletic Development Club. How and what I’ve coached has […]
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Recovery Strategies for commited sports people

The Recovery Pyramid

I use a pyramid method of recovery when coaching my athletes- there is little point going onto the next level until you have done the first. The further down you go, the less proven are the strategies.

You will notice that many of these require minimal cost. This may seem unusual to you.

That is because most recovery methods you hear about are trying to sell you something! Sleep is free, as is water (mostly).

recovery pyramid

  1. Cool down 10-15minutes of movement at 50% of maximum effort.
  2. Fluid and fuel intake within 15mins post exercise. main meal within 2 hours. 1.5 litres of water for every kg lost or for every hour of exercise (depending on climatic conditions). This should contain some protein and carbohydrate. A banana sandwich, Apple and Greek Yoghurt, and a glass of whole milk are all nutritious.
  3. Contrast showers- 30secs hot\ 30 secs cold four sets, then normal shower.
  4. Massage- self or other if you are lucky.
  5. Relaxation– may not help physical recovery, but it can help deal with stress of competition, allowing better quality sleep, which will then assist physical recovery.
  6. Ice bath– may be especially beneficial after contact sports or excessive volume.
  7. Compression suits– might be useful for journeys after competition where you are sat down for a long time. Could be useful on flights too. Avoid sleeping in them as they create too high a body temperature. Never, ever train in them.

I see many athletes wearing expensive compression suits, but neglecting the simple, cheaper and better proven methods of recovery. (see recovery infographic).

recovery strategyThese are all designed to help you sleep better, which is the Number 1 recovery tool.

Coaches should look at allowing time for these recovery strategies to take place, especially when you are competing on a weekly basis.

The sooner you recover, the sooner you can train again.

Comments

  1. […] does suggest that carbohydrate- electrolyte and protein- electrolyte drinks are the best for recovery after exercise. Lucozade Sport does contain carbohydrates and so in theory should be good for […]

  2. […] right. As the week progressed, Steve got busier with massage and treatment. Hydration, fuel and recovery (including ice baths) were emphasised and made […]

  3. […] all the supplements, special clothes and extra massages, will not help recovery without […]

  4. […] more here about our recovery pyramid and how much sleep you need after […]

  5. […] But as you can see from the example week above, young athletes can train or play a match every day! In order to improve, get stronger/faster etc. the body needs to recover and adapt. […]

  6. level1 says:

    Is great to get an honest assessment on what is best rather than elaborations on the truth to sell products! No one can charge for sleep!!

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Jess Bradley: European Tour Golfer
                I first worked with James in Devon Golf’s High Performance Group when I was 16. His attitude and enthusiasm towards training was the main reason I approached him whilst I was studying in the U.S.A to train with him again. He makes our sessions tough but enjoyable. He […]
 
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