STEVEN POACHER: Key recovery tips for intense championship season

THE club seasons are in full swing across the country as championships have all commenced or they are just about to start, as is the case in Down from tonight when the first senior game takes place between Castlewellan and Mayobridge in Burren.

Down clubs will play round one and two games on consecutive weekends and if you are fortunate enough to win both games, you will have a free weekend on the third consecutive weekend. However, the majority of teams will play three weekends in-a-row and half of those again will play four weekends in-a-row.

It is this stage of the year coaches and managers will hate to hear the words “I’m not training tonight, I’m injured.”

It’s the curse of many a footballer and sometimes you question your own methods and think to yourself is it the training they’re doing? Well over the next few weeks the volume of training you should be performing during your two sessions should be very low.

The exception is if you have a large squad as those who didn’t play may need a small block of extra conditioning work which can be achieved through small-sided games.

The real answer lies not with your training though, but more likely their recovery, particularly recovery from games at this stage of the year.

A game can place huge demands on players both mentally and physically and can take up to three full days to fully recover from – particularly championship games which always carry that extra intensity and edge compared to a normal league game.

You could be unfortunate enough in the draw in the championship also as you could find yourself playing on a Sunday evening and maybe out the following weekend on the Friday evening, just a five-day turnaround, which would test the best of them.

Therefore the emphasis of recovery becomes even greater. In a Zoom call during lockdown, hosted by Tyrone native Marty Loughran, he spoke about the importance of recovery during this block of games, particularly the month of August. He felt that the team that recovers the greatest probably has the chance of greater success.

In such a busy hectic run of games, the word recovery just becomes so vitally important, but players must also be encouraged to take individual responsibility for their recovery plan and this starts immediately after a game by refuelling and hydrating properly.

Alcohol should be avoided straight after a player has exerted themselves at a high level, instead water or sports drinks should be loaded up on. Refuelling correctly within the first hour is important, a low fat high carbohydrate snack/meal is vital in replenishing the glycogen stores. Even something as simple as a banana in your kit bag for consumption straight away is a step in the right direction.

There are a number of effective recovery methods which coaches and players can use to aid their recovery; here are some of the most common:

– A structured cool-down

After training or games, all players should be put through a structured cool-down lasting between 10 and 12 minutes. It should involve some light game specific activity along with some static stretching to promote blood flow and help restore a normal range of movement.

– Active recovery session

Taking individual responsibility or getting the squad together collectively the day after games or training and performing a recovery session are very simple and convenient ways of speeding up the recovery process. It should be a low intensity session with a key emphasis on static flexibility exercises to help return muscles to a pre-exercise state. It can be performed on the pitch, hall or even in the swimming pool.

– Compression sportswear garments

Compression garments come in the form of shorts, tights or even socks or the latest craze is these recovery boots players sit in for prolonged period of time which are tight fitting designed to keep the muscles warm and prevent fatigue and strain and reduce the time taken for muscles to repair themselves.

– Ice baths/cryotherapy tanks

Ice baths, are they magic or myth? The debate will rage on but they are becoming more common place at all levels with some schools and underage teams even getting in on the act.

The benefits are that the cold water helps reduce swelling, promotes recovery and helps the body return to its normal body temperature. If you are lucky enough to live by the sea or a lake, a good collective recovery session can not only help recovery but also build camaraderie and add craic.