Training and preparation

After Exercise Recovery Tips

Do you know what to do after exercise to speed your recovery from a workout? Your post exercise routine can have a big impact on your fitness gains and sports performance but most people don't have an after exercise recovery plan. In order to maintain consistent performance it's important to recover fully after exercise. Recovery is an essential part of any workout routine. It allows you to push yourself harder and more often. Do you have a good after exercise plan?

A few ways to recover quickly after exercise
There are as many methods of recovery as there are athletes. The following are some of the most commonly recommended by the experts.

1. Stretch. If you only do one thing after a tough workout, consider gentle stretching. This is a simple and fast way to help your muscles recover.

2. Cool down. Cooling down simply means slowing down (not stopping completely) after exercise. Continuing to move around at a very low intensity for 5 to 10 minutes after a workout helps remove lactic acid from your muscles and may reduce muscles stiffness. Warming up and cooling down are more helpful in cooler temperatures or when you have another exercise session or an event later the same day.

3. Eat properly. After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues and be ready for the next game. This is even more important if you are performing several games in one day. Ideally, you should try to eat as close as possible to the end of your workout and make sure you include some fruit other carbohydrates.

4. Replace fluids. You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function. Adequate fluid replacement is even more important for endurance athletes who lose large amounts of water during hours of sweating.

5. Try active recovery. Easy, gentle movement improves circulation which helps promote nutrient and waste product transport throughout the body. In theory, this helps the muscles repair and refuel faster.

6. Have a massage. Massage feels good and improves circulation while allowing you to fully relax and help promote blood flow in and out of the muscles. You can also try self-massage or get someone else to do it.

7. Avoid overplaying. One simple way to avoid fatigue and be fit for every game is to rotate players. Recovery during a game will add up over the day and playing every minute of every game will surely lead to cramps, fatigue and possibly injury.

8. Listen to your body for a faster recovery. The most important thing you can do to recovery quickly is to listen to your body. If you are feeling tired, sore or notice decreased performance you may need more recovery time or a break from training altogether. There will be experience First Aid Officers present on the day if you have any problems or would like further advise.

(prepared by R.McCullagh, FDA’s Strength and Conditioning Specialist)

Training & Preparation

The FDA Corporate Champions League will challenge all of the participating squads mentally and physically. With a minimum of 4 group phase games before the decisive knock out stages of the competition players and teams will have to prepare well and play to their strengths to be successful in the competition.

FDA’s coaching team can help you and your team get ready for the tournament with training sessions that will focus on the following key areas:

- Individual skills practice

- Physical Conditioning through game situations and ball work

- 7-a-side Tactical Discipline with and without the ball

- Team leadership & camaraderie

- Crossing & Finishing

- Set Pieces: Corners, Free Kicks & Throw ins for and against

- Squad assessment

When you book a pre tournament training session with FDA the following is included in the training package:
- Pre Training Session Phone Consultancy: What areas does your squad need to work on?
- FDA Coaching hours & planning
- Venue booking and scheduling
- Footballs & Equipment

Call the FDA team today on 02 9024 5122 for pricing information and to arrange your training session. 

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