Recovery sessions are rarely incorporated into sports specific training programs, except in Eastern Block countries. Yet the benefits of structured recovery periods are well documented both in terms of improved performances and decreased injury rates. Coaches and athletes alike need to be more aware of the importance of restoration and regeneration following heavy workloads, and of how to use the options available to facilitate recovery.
Training hard for any sport is a pre-requisite for success but training smart will lead to greater success. Making time for recovery sessions whether it be de-loading training, hydrotherapy, massage, relaxation methods or just resting are vital in a program.
Water/Pool sessions are a great means of allowing the athlete to recover from competitions/training and injury. Training is not
only physically tiring but also psychologically draining.
Water recovery training is an excellent method of restoration not only physically but also mentally. When an athlete is tired and muscle sore, the mention of a pool session immediately brings about positive and relaxed thoughts.
Doing a recovery session in a pool after a game and before the next practice , or even after a fitness session, has proven to be beneficial to players.
Below is a sample program
Water has a greater capability than air which increases the pressure and massage action on the muscle. Players will complete a series of exercises at a slow pace and covering small distances.
The player may begin the recovery session with a couple of slow relaxed laps (freestyle, sidestroke , backstroke)
The following exercises can then occur:
Cycling on your back holding the side
Lifting heels out of water (still on your back)
Straight leg deep kick (on your back)
Stretching (hamstrings, adductors, gluteus, calves )
Trunk twists
Heel flicks
Scissors
Lateral leg lifts
Leg extension
Hip rotations
Arm pulls
Light running
ALL EXERCISES ARE TO BE DONE AT A SLOW PACE; 30-40 SECS ON EACH EXERCISE WILL BE SUFFICIENT.
