Presentations: - Pre-cooling strategies - Functional strength - Organization of a sports science department - SAQ - Fatigue management

1. Al-Ahli Saudi FC
AL-AHLI SAUDI EDUCATION
CONTINUING PROFESSIONAL DEVELOPMENT
COACHING THE COACHES
PHYSICAL COACHES WORKSHOP

2. Program
Time
Subject
Who
10.00 – 10.45
Effect of heat and cooling
strategies on performance /
Off-season intervention to
reduce injuries
Round-a-table
11.00 – 11.45
Functional strength training
Lieven De Veirman
12.00 – 13.00
Lunch
13.00 – 13.30
Organization of Sports
Science department in de
EPL
Jelle Van Camp
13.30 – 14.00
SAQ – Quo vadis
Renaldo Landburg
14.10 – 15.30
Fatigue Management
Jan Van Winckel

3. Heat
ROUND A TABLE
DISCUSSION

4. Heat
 In energy production, the largest portion of the
chemical energy released is converted into heat. This
heat has to be emitted through physical transfer,
although the most significant part is discharged
through perspiration.
 Although a higher ambient temperature is a
hindrance because of the reduced physical transfer
possibilities, the bigger concern is an excessively
high level of humidity, because this makes sweating
much more difficult.

5. Heat and Precooling
 The use of pre-cooling strategies prior to exercise
significantly delays the occurrence of fatigue and
improves performance (Duffield et al., 2010; Quod et al.,
2008; Castle et al., 2006).
 The logic for this is that pre-cooling will extend the time
before reaching the critical core temperature (Price et al.,
2009). Although evidence for the transfer of these
findings to a valid soccer environment is limited. Precooling may reduce physiological and perceptual loads to
improve performance for soccer training and
competition in hot environmental conditions (Duffield et
al., 2013).

6. Heat and Precooling
 Pre-cooling effects are largely lost during the first half. Direct skin
cooling with wet/cold towels (Marsh et al., 1999) or holding the
hands in cold water during the break is a cheap method for keeping
the body temperature as low as possible (Goosey-Tolfrey, 2008).
 Drinking ice-slushies and water can also improve performance in
very warm environments (Ross et al., 2011). Duffield et al. (2013)
investigated the effects of field-based pre-cooling strategies (icevests, cold towels, and 350 mL ice-slushie drinks) for professional
soccer players during training and competition in the heat. The
researchers presented equivocal findings for the effects of precooling for professional soccer players during competitive training
and matches in the heat.
 However, performance and thermoregulatory response trends
showed the same positive similarities to previous laboratory
evidence.

7. Aim
Football in the Middle East is often played in hot and
humid conditions. Thus the aim of this study was to
investigate the effect of heat and cooling strategies on
football specific intermittent endurance capacity.

17. Methods
Twenty five well-trained adolescent (age= 15±1 yr) male
football players (Al-Ahli Saudi FC) performed the Yo-Yo
Intermittent Recovery level 2 Test (Yo-Yo IR2) on two
separate occasions separated by 7 days in a randomized
crossover design. The first test (T1) was completed in 32.0
°C and 43% humidity while the second one (T2) was
executed in 26.0 °C and 17% humidity. The pre-cooling
intervention during T2 involved 300 mL ice-slushie drink
administration pre and post warm up. Nude mass pre- and
post-test and distance covered, heart rate exercise (HRex)
and heart rate recovery (HRR) during the Yo-Yo IR2 test
were recorded.

18. Results test 1 (7 dec)
Distance
Results test 2a (14 dec)
Distance
Results test 1 (7 dec)
Weight loss
Results test 2a (14 dec)
Weight loss
0.78
0.83
0.73
0.98
0.58
0.83
0.63
0.83
0.73
0.88
0.83
0.83
1.61
0.851538462
0.25039456
0.20
0.50
0.50
0.80
0.50
0.50
0.35
0.50
0.50
-0.30
0.70
0.55
1.30
0.507692308
0.356397574
0.93
0.88
0.88
0.78
0.83
0.93
1.38
0.53
0.88
0.88
1.43
0.98
0.9425
0.244135767
0.70
0.60
0.55
0.40
0.55
0.60
0.75
0.35
0.55
0.50
0.90
0.70
0.595833333
0.15144506
Group 1 (Slushie)
Player
Player
Player
Player
Player
Player
Player
Player
Player
Player
Player
Player
Player
Average
Standard Deviation
880
920
1000
1120
1200
1360
880
920
1200
1880
680
960
1680
1129.230769
340.2563136
1000
1480
1800
1720
1280
1520
920
1160
1600
2040
1520
1320
1960
1486.153846
345.5801514
Group 2 (Control)
Player
Player
Player
Player
Player
Player
Player
Player
Player
Player
Player
Player
Average
Standard Deviation
880
960
960
1040
1120
1320
1520
800
1080
1240
1400
1480
1150
239.4691098
1240
1720
1640
1160
1320
1240
1200
920
1160
1440
1440
1600
1340
234.1716542

19. Results
Mann-Whitney U test was used to determine differences between the
intervention group (IG) and the control group (CG). No differences
were found between both groups for any of the variables measured. A
Wilcoxon Signed Rank Test, with Bonferroni correction was used to
determine differences between the two environmental conditions (T1
and T2) for both groups. Within group differences were found between
T1 and T2 for nude mass (less sweat loss) (p IG =0,001; p CG =0,002).
However HRex and distance covered during the Yo-Yo IR2 test differed
for the intervention group but not for the control group. HRex was
lower (p=0,001) and the covered distance during the Yo-YoIR2 test was
higher (p=0,001) for the intervention group (T1= 1129 ±340m; T2=
1486±346m). Effect size was calculated (Cohen's d) to determine the
magnitude of difference of the ice slushie intervention on football
specific performance. A small to moderate (d = 0.386) effect was found.

20. Conclusions:
These results show that football specific intermittent
endurance performance was impaired during hot and
humid conditions. These negative effects can be
counteracted by ice slushie administration although
some practical issues were experienced such as “brain
freeze” (spheno palatine gangleoneuralgia), stomach
ache and time needed to consume an ice slushie.

21. Discussion
 How would you prepare your team to play and
perform in heat?

22. Al-Ahli Saudi FC
AL-AHLI SAUDI EDUCATION
CONTINUING PROFESSIONAL DEVELOPMENT
COACHING THE COACHES
PHYSICAL COACHES WORKSHOP

23. Al-Ahli Saudi FC
FUNCTIONAL STRENGTH TRAINING
FOR...
LIEVEN DE VEIRMAN

24. The core in soccer
 Functional anatomy of the core
 Principles of core functioning in soccer
 Chain reaction
 Three dimensional
 Dynamic (load-unload)
 Gravity and Ground Reaction Forces
 Unconscious
 Task driven
 The core in training
 Gym and field examples

25. Functional anatomy of
the core

26. Functional anatomy of the core
 Recturs abdominis
 Mainly sagittal plane
 Internal/External
obliques

Frontal and transverse plane
 Transversus abdominis
 Transverse direction
 Layers collectively give
strength and movement
in all three planes

27. Rectus
Abdominis
Fascial bands
“Six pack”
Xiphoid and
ribs 5-7
Linea alba
Pelvic base

28. Internal
obliques
Ribs 9-12
Iliac crest
and inguinal
ligament

29. External
obliques
Ribs 4-12
Iliac crest

30. Transversus
abdominis
Ribs 6-12
Iliac crest and
Thoraco-lumbar
fascia

31. Thoracolumbar
fascia

32. Functional anatomy of the core
 Origins and insertions explain
need for movement

Lengthening rectus abdominis in SP

33. Functional anatomy of the core
 Origins and insertions explain
need for movement


Lengthening rectus abdominis in SP
Shortening/lengthening obliques in
FP

34. Functional anatomy of the core
 Origins and insertions explain
need for movement



Lengthening rectus abdominis in SP
Shortening/lengthening obliques in
FP
Lengthening/shortening transversus
abdominis in TP

35. The core on the field Principles

36. Soccer kick / Throwing / Saving

37. The core is part of a chain
 Bones, muscles,





ligaments,…
All connected
One influences the other
Focus on relationship
between core and other
muscles
Concentric? Eccentric?
Train isolated on the
ground or…?

38. The core‟s neighbors

39. The core functions in three dimensions
 Three planes of motion
 SP, FP, TP
 Machines?
 When do injuries occur?
 3D muscles
 3D joints
 Train in 3D

40. Train the core in 3D

41. The core is very dynamic
 Body is made to move
 Go through neutral
 Not staying in
 Load to unload
 Eccentric to concentric
 Transformational zones - injuries

42. Load to unload the core

43. Train in transformational zones

44. The core is influenced by Gravity and
Ground Reaction Forces
 Caused by gravity
 Hip flexion standing/lying down

45. The core is influenced by Gravity and
Ground Reaction Forces
 Caused by gravity
 Hip flexion standing/lying down

46. The core is influenced by Gravity and
Ground Reaction Forces
 Caused by gravity
 Hip flexion standing/lying down

47. The core is influenced by Gravity and
Ground Reaction Forces
 Caused by gravity
 Hip flexion standing/lying down
 Result of GRF
 When the foot hits the ground everything changes

48. Use GRF to train the core

49. The core function unconsciously
 Think about tasks




(passing, throwing,
kicking)
Brain recognizes (bone)
movements
Muscles react to
movements
Path of least resistance
Ask players to
consciously contract
there abdominals?

50. Abs are driven by tasks
 Looking at the ball
 Swinging arms for throw
 Reaching to catch the ball
 Kicking the ball

51. Think about the ball

52. Abdominals in the gym
– Design movements

53. Wrong? Right? Think movements
 Important questions:
 How can isolated and stabilized movements improve dynamic
function in soccer?
 How does isolated and stabilized exercise deal with dynamic
and bottom up or top down influences in soccer?
 How does concentric sagittal plane dominant machine
exercises contribute to soccer?

54. Do we need planking?

55. Plank and move

56. The core – gym and field examples

57. Any questions about my core?

58. Al-Ahli Saudi FC
Organization of the Sports Science
Department in English Football Academies
Jelle Van Camp
23-02-2014

59. Organization of the Sports Science Department in
English Football Academies
 Organization
 Role of Sports Science Department (SSC)
 Multidisciplinary Approach (MD)

60. EPPP
 EPPP = Elite
Player Performance Plan
More (English) homegrown players in the EPL
 CATEGORISATION
CAT
I
II
III
IV
%
≥ 75
74 -65
64 – 50
49 - 35
# Mandatories
…
…
…
…
also for STAFFING
also for SPORTS SCIENCE

61. GROUP ASSIGNMENT
 Draw the organization chart for the SSC Department of Al Ahli
Saudi FC (Center + Academy)
 5 min.
 Groups of 3 or 4
 One group example?

62. Head of Strength
Jan Van Winckel
FITNESS
COORDINATOR
Renaldo Landburg
Laboratory
Measurements
and Kinetic
Analysis
Dr. Ahmed
Alsukari
Physical Coach
U21
Najih
Physical Coach U19
Bart Deroover
Physical Coach U17
Steven Vanharen
Physical Coach U15
Jelle Van Camp
Strength Coach
Lieven De Veirman
Individual Program
Specialist
Mathieu Gram
Rehab
Team
Center
Doctors
Doctor Center
Amar
Nutrition
Official
Hani Wahbo
Nutrition official
Academy & Al
Ahli House
Ehab
Doctor
Academy
Mohamed
Balder
Berckmans
Physical
Therapy
Pieter
Jabobs
CENTER
U21
M. Sakhal
U19
A. Rawabh
U17
F. Ghraibia
Massage 1
Kamal
Massage 2
Abdulfata
ACADEMY
Hesham

63. SSC Staffing Mandatories of the EPPP
I
II
III
IV
1
Head of Sports Science and Medicine
FTE
FTE
PTE
PTE
2
Lead Sports Scientist
FTE
FTE
PTE
PTE
3
Lead Strength & Conditioning Coach
FTE
PTE
4
Medical Doctor 1
5
Medical Doctor 2
6
Senior Academy Physiotherapist
FTE
FTE
FTE
PTE
7
Chartered Physiotherapist
FTE
FTE
8
Performance Analyst 1
FTE
FTE
9
Performance Analyst 2
FTE
PTE
10
Psychologist
11
Anthropometrics / Physiologist
12
Diet & Nutritionist

64. Organization of the Sports Science Department in
English Football Academies
?
What is missing in the Al Ahli structure?

65. The structure for match analyzer unit in the center
Technical Director in the
center
Mr. Rui Gomes
Analyzer unit manager
Pedro bisho
Assistant unit manager
unoccupied
Analyzer
Pedro bisho
Video maker
Emad salim
Analyzer
Daniel
Fernandez

66. The structure for the development performance unit in the
academy & center
Mental training expert and General Coordinator of
the Performance Development Unit
Mr. Mohamed al- arabi
Socializing Specialist
Ahmad barabaa
Psychologist
Falih abo rehla
center
academy
Performance Development Laboratory and
sports psychology
Dr. ahmad alseyofe
Olympic
Dr.Moham
ed alarabi
Youth
Junior
Dr.
ahmad
salah
Dr. amr
abdulraza
q

67. Organization of the Sports Science Department in
English Football Academies
?
What is the role of the SSC Department?

68. What is the role of the SSC Department?
 Medical support
 Physiotherapy
 Treatment & rehabilitation
 Screening
 Injury prevention
 Athletic Development
 Develop Training Programs
 Performance Analysis
…

70. ?
What is a „Multidisciplinary approach‟ ?

72. ?
Examples of a
„Multidisciplinary approach‟ ?
Coaching
SSC
?
Recruitment
Education
?
?

73. ?
Optimize the MD approach in practice?

74. Working Groups
Now
Previously
 Offices per department
 Coaching
 Sports Science
 Education
 Recruitment
 Administration
 Offices per phase
 Foundation Phase
 Youth Dev. Phase
 Prof. Dev. Phase

WORKING GROUPS
Representatives of each
department sharing the
same working space on a
daily basis

75. Food for thoughts
 Integrate psychology and match analysis within the
SSC department of Al Ahli?
 Formalize and Implement the MD approach through
the creation of „working groups‟ ?

76. Al-Ahli Saudi FC
SPEED AGILITY QUICKNESS (SAQ)
RENALDO LANDBURG

77. What is SAQ
 Speed.
The speed of handling of the players. How fast are they
during trainings and games when necessary.
 Agility.
Soccer is tossing,turning,stopping,accelerating etc.
 Quickness.
The game became faster and faster over the years. It is
necessary to act quick at all times.

78. Video
Werder Bremen – Real Madrid (2007)
Arsenal- Man U.(2009)

79. Match
 Professional players during match 8-13 km
 Most sprints are around 15 m. =3”
 During match 10% = sprinting
 Ball contact =1 -2,5%
 Important in football =Speed and power/strength
 Respect the work and rest load

80. Specific Football Running
 Short distance
 Knee not too high
 Frequency
 Running in sharp angles
 Movement start from different angles en positions

81. Analyse of mistakes
 Heel landing
 “Proning”
 Walking in sitting position
 Leap-like walking
 Backward leant over trunk
 Forward leant over trunk
 Feet are placed outwards too far
 Inefficient arm action
 Restless head position
 Example: Walking in sitting position
Cause: Insufficient extension at the take –off in ankle, knee and hip.
Correction:Walkingleaps/bounce leaps/skipping with hip extension/Skip
stretch leaps.

82. Speed
 4 components
1)
2)
3)
4)
Reaction/start speed
Acceleration
Speed endurance
Short repeat sprinting
Example : Start-Reaction speed training
Time = 1-2”
Int. = 100%
S
= 2-4
Reps = 8-10
Rest = 30” between reps
4-6‟ between sessions

83. Tips for running
 Bodyweight on front feet
 Centre gravity slightly forward
 Lightfoot running
 Coordination arm-hips-legs
 Not blocked
 Slightly bending by start position and moving

84. LTAD
 Fundamentals(6-9)
 Learning to train (9-12)
 Training to train (12-16)
 Training to compete (16-18)
 Training to win (18+)

85. Fundamentals(6-9)
 Fun
 Playing wise
 Variation
 Concentration(time)
 Creativity
 No perfection
Reaction games
 Tag-/circle-/contact-/running games


86. Learning to train(9-12)
 Ideal age for coordination
 Training more serious then fundamentals
 Attention for running technique
 Many variation
 Different jump forms(1-2)leg
 Space for discovery
 General condition playing wise
 Reaction-/tag-/relay-/attention games
 Rythem and change direction

87. Training to train(12-16)
 Developping the reaction /explosif capacity
 Startreaction
 Acceleration and stopping
 Extra attention to the coordination
 High impuls freqeuncy training
 Different starting forms
 Basic forms with change direction
 Basic forms with materials(sticks ,rings etc.)
 Jog ABC exercises

Growth spurth/differentation

88. Training to compete(16-18)
 Integrated work
 Periodization
 Good cooperation with head coach





All sprint components in combination with and without ball
Maintening coordination
Basic forms with change of direction
Accent= high freqeuncy
Use of material in warming up

89. Training to win(18+)
 Finalizing the process
 Explosif capacity
 Periodizing
 Team training
 Individual training

90. Tests
 Sprint 10/20/40 m.
 Agility T test left/right
 Agility Illinois
 Standing Broad jump
 Triple Hop left/right


3 x in the year
Topsport Lab. input

91. Player Infosheet
 Each player has his
Personal infosheet
 Indicator of his
score per parameter
 Overview of players
Strenghts and weakness
(points to work on)

92. Team progression

93. Tips
 Good warming up
 No static stretching in beginning
 Respect the work and rest load
 When SAQ
 Integration SAQ andTechnical/Tactical
 Aspects in microcycle

94. Al-Ahli Saudi FC
FATIGUE MANAGEMENT
RECOVERY STRATEGIES

95. Performance stabilisation

96. Fitness – Fatigue model

97. Match
Microcycle – Week planning
Recovery
Strategies
Fatigue
management
Loading
Strategies
Tapering
Strategies
Match

99. Fatigue management

100. ADQUISITION DAYS
RECOVERY
DAYS
RECOVERY DAY
GAME
GAME
Main
principles
Sub-subprinciples
ENDURANCE
Subprinciples
STRENGHT
OFF
Subprinciples
SPEED
ACTIVATION
RECOVERY
SUNDAY
MONDAY
TUESDAY
Sub-subprinciples
WEDNESD
AY
THURSDA
Y
Figure X. Standard Weekly Pattern
(Adapted from Oliveira, G. 2007)
FRIDAY
SATURDA
Y
SUNDAY

101. GAME
GAME
Main
principles
Sub-subprinciples
OFF
SUNDAY
MONDAY
Subprinciples
RECOVERY
TUESDAY
ENDURANCE
Subprinciples
STRENGHT
SPEED
Sub-subprinciples
ACTIVATION
WEDNESD
AY
THURSDA
Y
FRIDAY
SATURDA
Y
SUNDAY

102. GAME
GAME
GAME
Main
principles
ENDURANCE
Subprinciples
SUNDAY
Sub-subprinciples
RECOVERY
MONDAY
Subprinciples
ACTIVATION
TUESDAY
SPEED
Sub-subprinciples
ACTIVATION
WEDNESD
AY
THURSDA
Y
FRIDAY
SATURDA
Y
SUNDAY

103. Fatigue
 Professional soccer players are exposed to
demanding competition schedules and can be easily
exposed to 70 games in a single competitive season
(King and Duffield, 2009).

104. Effects of match play
 Playing competitive soccer involves eccentric work,
particularly during competition, resulting in varying
levels of exercise-induced muscle damage (EIMD).
 This EIMD is characterized by delayed-onset muscle
soreness (DOMS) (Impellizzeri et al., 2008),
decreased muscle function (Jakeman et al., 2009),
impaired performance (Reilly and Ekblom, 2005),
and increased perceived fatigue (Twist and Eston,
2009).

105. EIMD / DOMS
http://ajpendo.physiology.org/content/304/5/E453

106. Recovery strategies
 Although the recovery process is initiated
automatically, it can be assisted by appropriate
recovery strategies.
 The capacity to recover from training and
competition is therefore an important determinant
in soccer performance (Kellmann, 2002; Odetoyinbo
et al., 2009).

107. Autonomic nervous system
Gas pedal
Brake
Parasympathetic
Sympathetic

108. Autonomic Nervous System

109. Recovery between high-intensity efforts
 In conclusion, it seems better to recover passively
between intensive bouts during a match, but the
recommendation that players should walk or stand
still during and following bouts of repeated sprinting
needs to be coordinated with tactical windows of
opportunity.

110. Recovery post-match
 Several studies have demonstrated that it takes more
than 72 hours to reach prematch values for physical
performance and normalize muscle damage and
inflammation (Andersson et al., 2008).
 The magnitude of match-induced fatigue, extrinsic
factors (e.g., match result, quality of the opponent,
match location, playing surface, environmental
conditions) and/or intrinsic factors (e.g., training
status, age, sex, muscle fiber typology), could
influence the time course of recovery (Nédélec et al.
2012).

111. Classification
 Recovery strategies are broadly classified into two
categories (Bompa, 1999): active and passive
recovery.

112. Timing of recovery
 Recovery commences immediately after the match by
using nutritional strategies to replenish glycogen stores
and drinking water or carbohydrate beverages to restore
fluid balance. With the next competitive match 3–7 days
away, a recovery training session is often planned the
next day as well. It is still unclear whether immediate
post-match recovery offers additional benefits when
compared to a traditional next-day recovery.
 Is it really necessary to start active recovery sessions
immediately after the game, or can this wait until the
next day?

113. Post match recovery
 Dawson and colleagues (2005) investigated four types of immediate post-match





recoveries:
1. Control (i.e., no proactive recovery): The players were instructed to perform no
recovery procedures other than eating (fruit), drinking (water and soft drinks), and
showering.
2. Stretching: The players were led through 15 minutes of gentle static stretching
of the legs and back, involving two or three reps of 30s-held stretches across several
muscle groups and joints.
3. Pool walking: The players were taken through 15 minutes of easy walking
(moving forwards, backwards and sideways) in the shallow end of a 28°C
swimming pool.
4. Hot/Cold cycling: The players alternated between standing in a hot (~ 45°C)
shower for two minutes and standing waist deep in icy water (~12°C) for one
minute, repeated until five hot and four cold exposures had been completed.
Additional ice was added to the cold water as required to maintain a constant
temperature.
The authors concluded that performing any form of immediate post-match recovery
did not significantly enhance the recovery of muscle soreness, flexibility and power
within the first 48 hours following a game when compared to just performing a
“next-day” recovery training session.

114. Recovery between mid-week matches
 The recovery time between two matches in a week
seems sufficient to maintain levels of physical
performance, but it is not long enough to maintain a
low injury rate. Adequate recovery strategies are
necessary to maintain a low injury rate among soccer
players during periods of congested match fixtures
(Dupont, 2010).

115. Am J Sports Med 2010 38: 1752 originally published online April 16, 2010
Gregory Dupont, Mathieu Nedelec, Alan McCall, Derek McCormack, Serge Berthoin and Ulrik Wisløff
Effect of 2 Soccer Matches in a Week on Physical Performance and Injury Rate

116. Active recovery
 Active recovery (Baldari et al., 2004; Tessitore et al.,
2007):
• reduces muscle soreness (Reilly, 1998)
• increases muscle-damage recovery (Gill et al., 2006)
• prevents venous pooling in the muscles after maximal effort
• restores metabolic perturbations (Bangsbo et al., 1994;
Bogdanis et al., 1996)
• increases lactate clearance. (Maximum clearance occurred at
active recovery close to the lactate threshold (Menzies et al.,
2010). However, for team sports like soccer, lactate removal is
not a determining factor, as matches are generally 3–9 days
apart.)

117. Running activities
 Running activities followed by static stretching could
reduce delayed onset muscle soreness. However, the
research is inconclusive about the effects of lowintensity running exercises on recovery.

118. Pool sessions
 Exercising in water has been suggested by some
researchers (Dowzer and Reilly, 1998; Oda et al.,
1999; Suzuki et al., 2004).
 The advantages of running in water (aquajogging or
deep-water running) over normal running are
numerous:
• It avoids excessive eccentric actions, especially in deep water.
• It naturally massages the muscles (via the water turbulence).
• It reduces mechanical load on the joints.
• It aids recovery from musculoskeletal fatigue.
• It increases the physiological and psychological indices of
relaxation.

119. Neuromuscular fatigue and recovery in elite female soccer: effects of active recovery
Andersson, Helena ; Raastad, Truls ; Nilsson, Johnny ; Paulsen, Gøran ; Garthe, Ina ; Kadi, Fawzi
Medicine and science in sports and exercise, 2008, Vol.40(2), pp.372-80

120. Neuromuscular fatigue and recovery in elite female soccer: effects of active recovery
Andersson, Helena ; Raastad, Truls ; Nilsson, Johnny ; Paulsen, Gøran ; Garthe, Ina ; Kadi, Fawzi
Medicine and science in sports and exercise, 2008, Vol.40(2), pp.372-80

121. Stretching

122. Stretching
 Sometimes recommended as a recovery strategy in order
to prevent delayed onset muscle soreness and improve
range of motion.
 Contradicted findings were published by Wessel and
Wan (1994) who found that stretching before or after
exercise did not improve DOMS.
 Coaches should be careful in applying stretching after
intensive training or match play. This causes exerciseinduced muscle damage, and post-exercise stretching can
potentially cause further trauma.
 In conclusion, serious stretching after an intensive
training or game is contraindicated for recovery.

123. Cold water immersion

124. Cold-water immersion (CWI)
 These are the possible mechanisms of post-exercise
cooling:




It reduces pain and swelling, having an anti-inflammatory effect and
reducing the potential for DOMS.
It causes vaso-constriction, which increases blood flow and
metabolic transportation post-exercise.
Additionally, CWI may decrease nerve transmission speed (Wilcock,
2006) and alter the receptor threshold, leading to decreased pain
perception.
There may also be a psychological mechanism whereby the body feels
more “awake” and perceives a reduced sensation of fatigue after
exercise (Cochrane, 2004).
Based on the available literature, the recommendation is
for a whole-body immersion lasting 10–20 minutes in a
water temperature of 10–15°C (Halson, 2011).

125. Compression garments

126. Compression garments
 Various research has suggested that CGs:
increase the removal of cellular debris,
 moderate the formation of oedema associated with EIMD,
 attenuate muscle oscillation,
 change sub-maximal oxygen usage during exercise,
 alleviate swelling, and
 reduce perceived muscle soreness during post-exercise recovery
 offer mechanical support (dynamic casting effect) to the muscle,
allowing faster recovery following damaging exercise (Kraemer et al.,
2001).
In conclusion, wearing CGs might support recovery and reduce DOMS,
and no detrimental effects have been reported. Players could be
encouraged to use compression socks during recovery or taper,
particularly when travelling by car or plane.


127. Sleep
 Research speculates that sleep supports improvements in
sport performance, because during phases of deep sleep,
growth hormone is released.
 Sleep deprivation:
• reduces the ability to store glycogen
• reduces decision-making quality and reflexes
• increases stress hormones (cortisol)
• negatively affects recovery. (Skein et al. (2013) examined the effects of
overnight sleep deprivation on recovery following competitive rugby
league matches. They found that sleep deprivation negatively affects
recovery, specifically impairing CMJ distance and cognitive function.)
• lowers levels of growth hormone needed to help repair the body

128. Recommendations for females aged 18+ and
males aged 19+ (Samuels, 2008)
 Ensure a comfortable sleep environment when travelling and









competing.
Monitor for competition stress and anxiety insomnia.
Observe sleep to identify sleep disorders.
Maintain a regular sleeping and napping routine.
Monitor for a delayed sleep phase, such as difficulty falling asleep
and waking up for school.
Get early-morning light exposure for 30 minutes daily.
Maintain reliable nutrition routines. Breakfast is the most
important meal of the day.
Focus on reducing sleep debt. Get 56–70 hours of sleep per week.
Do not train if unrested and sleep deprived.
Avoid technology (e.g., PCs, smartphones, tablets) before bed.

129. Psychological strategies
 In this regard, the athlete has been described as a
“psychosocio-physiological entity” (Kenttä and
Hassmén, 2002).
 Venter (2012) investigated the perceptions of team
athletes on the importance of recovery modalities.
The results from this study demonstrated that team
players do perceive psychosocial aspects to be among
the most important recovery modalities.

130. “psychosocio-physiological entity”

131. Psychological strategies
 Organize a debriefing after each game.
 Set realistic goals.
 Social networks can help players deal with the problems, disappointments, joys and








stresses of life (Quinn and Fallon, 1999).
Appoint players carefully for media demands and sponsor needs.
Reframe goals if long-term goals look difficult to reach.
Give players space to develop effective pre- and post-match strategies.
Social support may increase performance (Freeman and Rees, 2008).
Try to protect players from the negative impact of stressors (Botterill and Wilson,
2002; Rees and Hardy, 2004).
Encourage players to create a playlist of music they enjoy that generates a range of
moods and atmospheres so as to produce a stimulating or calming effect (Calder,
2000).
Do not force players into post-match recovery strategies that are perceived as
stressful.
Encourage friends and teammates to provide listening and emotional support;
challenge evaluation of attitudes, values and feelings; express appreciation; and
motivate other players to greater excitement and involvement (Barefield and
McCallister, 1997).

132. Massage
 There is limited scientific evidence showing that massage might
assist in recovery strategies (Monedero and Donne, 2000).
 Recent research by Jakeman et al. (2010) reported that a combined
treatment of a 30-minute manual massage and a 12-hour lowerlimb compression significantly decreased perceived soreness at 48
and 72 hours after plyometric exercise when compared to passive
recovery or compression alone. This was confirmed by Hilbert et al.
(2003) when they reported moderated muscle-soreness ratings 48
hours after exercise when a massage was administered 2 hours after
eccentric exercise.
 Massage should be carefully administered after intensive training or
match play, since massage can possibly counter the natural recovery
process of the body. Some researchers even suggest that a massage
should not be applied after training or a match because postexercise massage could cause further trauma when training or
match play has caused EIMD (Barnett, 2006).
 Finally , it seems that the training level of the therapist affects the
effectiveness of massage (Moraska, 2007).

133. Recommendations:
 Replenish glycogen stores immediately after a match (intake of







carbohydrates). (Metabolic window)
Consume proteins to assist muscle regeneration.
Don‟t drink alcohol before or after a match.
Warm up properly, because this will decrease post-match
DOMS.
Restore fluid balance.
Do not use massage immediately after the match
Replenish electrolytes.
Sleep a minimum of 10 hours for each of the two days following
a match (sleep extension).

134. Recommendations:
 Take a daily nap of 25 minutes after lunch (between 1pm and 4pm).
 Avoid any eccentric work in the two days following the match.
 Avoid explosive actions, such as sprinting or shooting drills, in the 48 hours






after a match.
Organize a debriefing and set realistic goals after the match.
Organize whole-body, cold-water immersion lasting 10–20 minutes at a
water temperature of 10–15°C. (This may be after the game or the day
after.)
Avoid stressful situations.
Customize recovery and don‟t oblige players to participate in recovery
strategies that could be perceived as stressful.
Explain the use of the recovery strategies.
Focus on mental recovery after the game.

135. Take home lesson
 Recovery = manipulating the autonomic nervous
system -> stimulating parasympathetic dominance
Reduce psychosocio-physiological stress

136. Thank you