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Article From Article Directory Database Rest, recovery and regeneration are vital to the optimal performance of your
soccer team. Restoration is the act of restoring something or someone to a
satisfactory state. In sports this means that the body must recover from the
mental and physical exertion of the activity to the point where the athlete
trains at optimal levels.
During sport many things happen in the body that can cause reduced performance. Lactic acid production and reduced glycogen
levels are two of the most well known factors that contribute to fatigue. It is
because of by products like lactic acid, hydrogen ions and glycogen depletion
that we must restore and regenerate our body to optimal levels prior to the next
competition.
It is important to remember that when we work hard we must rest hard. It is during rest that our bodies grow, not during work.
Intense Work + Intense work=Failure and injury
Work + Rest and Restoration=Success and growth
When athletes work without proper rest they are setting themselves up for failure and injury. Tudor Bompa said improper
recovery can lead to fatigue. Fatigue will cause a lack of coordination and
concentration, which can cause poor movement quality and thus injury. He further
said proper recovery accelerates regeneration, decreases fatigue and enhances
adaptations to exercise. The desired goal of sports training programs is
adaptation to exercise and lowered risk of injury.
During tournament situations especially where athletes play 3-4 games in a weekend Cheap NFL Jerseys Wholesale , proper recovery techniques reign supreme. Follow the six guidelines below for ideas on how to speed recovery in tournament and
regular scheduled game situations.
1. Food and Hydration-
a. One source said that the ideal time for replenishing your carbohydrate stores is
30-60 minutes after your game or practice. This is especially important for
soccer teams that sometimes have multiple competitions in a day. When
replenishing fluids, drink about 20 ounces per pound of body weight lost during
the match. Next be sure to replenish carbohydrate stores with a
carbohydrate-protein mix. One study showed that a carbohydrate-protein mix is
more effective than a traditional 6% carbohydrate only sports drink.
(1)
b. A research study compared a team that ate a carbohydrate rich meal to a team that ate a normal meal. The team that ate the carbohydrate rich meal
covered 25% more distance. This shows that having enough of the right fuels in
the body for competition play a big part in how the game is played.
2. Post game regenerative run-
a. The post game regenerative run can be used immediately after a game or the day after the game. If you have a game later in
the day, it is especially important to immediately follow the game up with a
good easy regenerative jog. If you don play for a couple of days then perform
the run the day after the game. This will help clear negative by products built
up during the game.
3. Stretching-
a. Always stretch after training or games. This will decrease the soreness that sometimes appears after
training. Perform nice easy static stretching focusing primarily on the lower
extremities.
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