Recovery and avoiding injury

Recovery is a critical training principle. Nothing else works without it.  You need to factor in recovery at the end of the season, and you need to recover effectively after training and matches.  At the end of the season, rest gives you the opportunity to regenerate, and to work out what your fundamental deficiencies are.  Do not lose all your fitness during the rest phase.  Do some swimming or cross training to maintain residual fitness.

Rest is also a determinant of the type and success of training.  Calibrate rest between drills carefully depending upon your training goals.  

Recovery after training or games is also a key pillar.  This period determines how well your body adapts, and how soon and intensively it can engage in hard effort again.  Cooling down, contrast showers, rehydration and carbohydrate/protein replenishment are all considered sensible steps in a good recovery strategy.  

Recovery strategies, combined with good technique and sound programme design will all go a long way towards reducing the likelihood of injury too.  Playing a high impact collision sport, you’re going to get some knocks.  But a majority of injuries are caused by poor technique, poor conditioning or inadequate recovery.  

Sleep is vital too.  Keep to a routine with your sleep.  It helps recharge the neuro-muscular system and aids adaptations.  Poor sleep means you won’t get the best from training and will be vulnerable to illness.  Relax before going to bed and ensure that you get 8 hours.