Recovery is just as important during pre-season. This is often viewed as a component that is pushed aside and only performed once sore but it often makes the difference between good performance and poor performance.

 Following training & games 

• Replace Protein , Carbs and replace water lost during competition or training (can use a weigh in / weight out method) e.g if you lost 2kg aim to drink 2-3L of water to replace this.
• Mobility work, if areas are sore and tight, cool down appropriately with some slow mobility work or feet up deep breathing to decrease nervous system from sympathetic output.

The night of training or games

• Sleep hygiene 8-9 hours as minimum, room must be cool and dark with no tv or phone light ideally 30 mins – 1 hour before bed. Sleep is one of the best methods of recovery. You can not perform on lack of sleep, it also substantially increases your injury risk.

The Day Following – Accumulate points of recovery (50 points).  

• Ice bath / Beach walk 5-10 mins (10 points)
• Contrast Shower (hot & cold water) 10-15 mins. (15 points)
• Flush Massage (15 points)
• Meditation (10 points)
• Walking/ Cycle low grade movements 20-30 mins (10 points).
• Mobility 20-30 mins (10 points).