Also, as Tim Ferriss found in his book, The 4-Hour Body, ice baths, or cold showers helped boost testosterone, increase fat loss and if taken an hour before bed, drastically help with falling asleep. If we stick to the basic aspects of muscle recovery, then we won’t have to worry too much about over training. Gupta, S., et al. 30 seconds per stretch is a good guideline. Muscles in the calves can become easily fatigued, and can also pull or tear in unfortunate situations. Are you focused rather than catching up with friends about the day’s events? If you don’t have access to a lot of ice or a cold tub, you can always go with a Scottish Shower, which is where you start with warm water and then switch it to cold for about 10 minutes (if you can last). Agility Ladders: When it comes to being a good soccer player, one of the main things you have to focus on is your footwork. 14. It is not enough to use stretching in/as a cool-down to expect changes in muscle length and to increase range of motion/flexibility. The hamstrings need to be strong but not tight in order to endure the demands of running and kicking and multiple quick starts and stops during a soccer game. Pushing too hard can make matters worse and result in lengthier recovery time. Goal keepers, of course, require a more extensive set of stretches, using arms, shoulders, hands and torso. Our goal is to bring soccer coaches and athletes around the world an unmatched soccer training  resource to support you in the journey to #AmplifyYourGame. Let’s answer these questions about hamstring strains and give you some exercises you can get started on during your road to recovery… One Injury Is Enough. Find an activity that completely de-stresses you. However, if you would like to get that extra edge, as most players do, then there are supplements that we can use to improve our recovery time. The iliotibial (IT) … These tips will help you get your legs back under you in a hurry. Now, this can’t be something that is physically straining, which is unfortunate because I feel least stressed after a solid practice. overtraining or over-reaching. Recovery starts as soon as the game is over. – Excellent to … This weekly cycle is often disrupted by an irregular schedule of games, match day being not necessarily the same from one week to another. Start with a recovery shake within 15-20 minutes to replenish your … Dynamic Stretching is a sequence of sport specific movements (in this case, soccer specific movements) that prepare your muscles for the task ahead (game or training). The gold standard for the hamstrings is the Nordic Hamstring Exercise. Repeat 2 or 3 times. Light ball work – dribbling, juggling, etc. This area may become irritated from overuse or tightness, so it's extremely important to stretch it out prior to strenuous activity. The standing IT band stretch is a quick way to target the IT band. Working on mobility of all joints, especially hips for soccer players will reduce the tightness we tend to feel after a hard workout or intense game. In the previous 5-10 years, there has been a significant increase in research examining both the effects of recovery on performance and potential mechanisms. Int J Environ Res Public Health. Now that you know the basics and will begin to implement those, lets look at techniques and supplements we can use to further optimize our recovery. Hamstring Stretch Lie flat on your back with your legs straight. Football induces accumulated fatigue during matches and training, mostly due to depletion of muscle glycogen stores, muscle damage, dehydration and central fatigue. Recovery is how we deposit into our bank account. This is fine for short spurts, but if we are running on cortisol for long periods of time, our body starts to feel it. Pair that up with some mobility work, foam rolling and a Scottish Shower and you’ll be well ahead of the pack on recovery. You can start drinking your sports drink while you stretch. Similar to the closed-knees exercise, except you are moving your leg in to out. Incorporating hamstring eccentric strengthening exercises has been found to be successful in helping to reduce the incidence of hamstring strain injuries up to … Don't forget to stretch both sides. Recovery Session, Technical: Heading, Moderate, Warm Up, 10 minute warm up; low to medium; 4:1 Team starts with streching; after players move the ball Easy as That Video Teaser Video Football/Soccer Session (Moderate): Recovery Session (Start Time: 2015-09-21 19:05:00 ) I personally have bought turmeric and use it in my coffee in the morning and my smoothie. Find something outside of soccer. Why I Like It: – Great for torching your posterior chain. Chronic stress releases the hormone cortisol in our body. This is very important for recovery. Slowly push through your ankles so that … We believe that the best prevention measures for this particular injury are patellar tendonitis stretches. If you struggle more on one side, feel free to do some extra reps. Sleep is where our body consolidates memories, and after studying the physiology of learning, it is all about repeating the same technique until it becomes such an engrained memory, we are able to do it nearly perfect without thinking about it (take a second and let that sink in). Our bodies need acute inflammation, because it begins and signals the recovery process for our body. Comparative study of lactate removal in short term massage of extremities, active recovery and a passive recovery period after supramaximal exercise sessions. 14. Ankle Strengthening Exercises For Soccer Players Normally, the consequences are not that severe and if its the first sprain most players can return to soccer practise within a few weeks. When we sleep this gives our bodies the downtime to recover from the days training and rebuild muscles. These muscles are the powerful muscles used in sprinting and kicking and they are often prone to fatigue and severe cramping. Aim to stretch 30 seconds for a total of three sets. First of all, we applaud you for taking the initiative to manage your health! If the exercise is unileral, make sure you do both sides. If you do them all, you will be recovering much faster and as a result, getting back to training quicker and feeling better. The reason eating in OS style will help with recovery is that it will help you choose carbohydrates that aren’t inflammatory for your body. One of the things we don’t really realize is that it’s not only physical activity that makes “withdrawals” from our body’s bank account. Later in the day, you can massage your legs using your thumbs, and this will also help with blood flow. Stresses outside of soccer, such as school, work, relationships and finances can also cause us to withdrawal from our body’s account. Add spices like ginger which will help to boost your recovery. L-tyrosine is a precursor to adrenaline and dopamine, and when your body can’t burn either of those two, it moves to burning cortisol, which will add extra stress to your body. If we are optimizing our recovery and allowing the proper time for it, then we will always have enough to withdrawal from, without going over, i.e. This is the level of exercise and athletic ability required of soccer players. Active recovery doesn’t only include movement. Learning how to stretch correctly is fairly straight-forward, but many athletes have never taken the time to learn the basics of a quality static stretching program. The effect of static and dynamic stretching exercises on sprint ability of recreational male volleyball players. It compares our body to a bank account. 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