In this video, we investigate simple recovery methods you can use in your training program for improved recovery, and allow you to train harder, longer. Make sure you watch to the end to see a unique way of making Ice Baths more tolerable!
Please ‘like’ this video and consider subscribing.
We will look at why advanced recovery will help you attain better sports performance.
Topics include the use of Stretching, Foam rolling, The Stick, Pilates, and Contrast Showers/Ice Baths.

Transcript:

It’s really not that difficult to train hard but to make yourself a better athlete you need to train hard consistently

00:05

And if you want to train hard consistently you better make sure you’re looking after your recovery

00:13

G’Day guys and girls it’s Anthony from GrandStand Clinic here today

00:16

We’re gonna be talking about how you can ensure that you’re ready for your next training session. You should

00:21

understand that your training has provided the stimulus to make you a better athlete

00:25

But all those gains are going to be realized during your recovery

00:28

If you are recovering properly from your training session

00:31

Then that’s going to allow you to go out and train to provide that stimulus again

00:35

The key to improving as an athlete is being able to provide a consistent training stimulus so that your body can adapt and improve

00:42

As you progress through your training calendar and whilst the training stimulus is

00:47

Important your body’s ability to recover between sessions will in the long term dictate how far you progress as an athlete

00:53

This is part of a series of videos

00:55

we’re making to improve athletic performance, so if you like what you see hit the like button and if you new here, please consider subscribing

01:02

Today’s video is really a self-help guide to show you methods to help your body recover

01:07

So let’s dive in and look at some of the simple recovery

01:10

strategies you can integrate into your training program and make sure you stay through to the end because we’ve got a real surprise for you

01:16

guys

01:17

Now let’s start with something simple

01:19

I want you to think about when you’re exercising your muscles work under a cycle of contracting and relaxing to produce movement

01:26

Now but the body is not a perfect machine and sometimes after a lot of repeated efforts the relaxation doesn’t happen fully

01:33

And you’re left with some parts of the muscle which is still contracted

01:37

Our aim for full recovery is to make sure these are completely relaxed back to their normal tone.

01:43

Now it shouldn’t come as a surprise to anyone

01:45

that one of the simplest ways that we can help our body recover is by stretching the muscles that have been evolved in the exercise

01:51

Stretching is as simple as applying a tension over the muscles to help encourage the muscles to relax completely

01:58

Now let’s not overcomplicate stretching…

02:00

It’s such a simple thing to do. Find the stretch that feels like it’s targeting the muscle that you’re after

02:06

And then apply that stretch in small bouts done frequently look for ways to introduce stretching into your day-to-day routine

02:13

And it may be as simple as doing calf stretches whilst you’re talking on the telephone

02:17

If you really want to target specific areas of the muscle well

02:21

I think foam rollers are probably a most effective way to go. With a foam roller

02:25

you really be able to find those tender and tight parts of your muscle and just by gently rolling backwards and forwards you can feel

02:31

the muscle relax

02:33

Remember that key to foam rolling is slow and steady

02:36

It should be painful

02:37

But you’re only going to be there for a short period of time

02:40

It should take you less than two minutes to roll out any particular muscle. Again avoid bony prominences when you’re rolling

02:48

That’s just going to make it unnecessarily painful, and you’re not going to get any benefit from rolling over those.

02:53

02:53

If you really struggling with the foam roller

02:56

you could try something like the stick. Now the stick is a really effective way to self massage those muscles and

03:01

Again, you can find those tight spots and work backwards and forwards over them

03:05

I like the stick particularly for traveling because it’s much easier to pack than a big bulky foam roller.

03:11

Again, the same principles apply find the tight spots apply the pressure and roll backwards and forwards until you feel the muscle relax underneath the stick

03:19

For those of you who really want to get on top of your recovery, consider introducing something like a Pilates class

03:25

Into your weekly routine now. It’s no surprise

03:28

why Pilates is so popular with dancers who rely on having long strong muscles for their performance.

03:35

Now Pilates is a great way to open up all your joints stretch out all your muscles

03:40

But you’ll also get the benefit of learning some core stability in functional positions

03:45

That’s got to be a bonus for any athlete. Now you may only do one Pilates session a week

03:50

But you’re going to learn some exercises, which you can then take home and integrate into your daily routine

03:56

You can also look at fast tracking your recovery by using contrast showers or ice baths. Now a contrast shower

04:03

Involves going from a hot shower to a cold shower

04:06

And this is gonna force your blood vessels to vasodilate or open up and then rapidly vasoconstrict or close down

04:13

This produces a pump within the muscle to help flush out all the metabolic wastes and encourage new blood flow in there

04:20

To get the most out of a contrast shower sit under the hot for 90 seconds

04:25

this is because it takes longer for your body to vasodilate and then switch rapidly to a cold shower and

04:32

Stay there for 30 seconds

04:34

You can alternate between 90 seconds of hot 30 seconds of cold and you might run through four or five cycles of this

04:42

You’ll feel the benefits as soon as you step out of the shower and a quick tip: always

04:47

finish on a hot cycle. Now you all would have heard seen or even experienced an ice bath for

04:52

yourself the idea behind an ice bath is to minimize the inflammation of the soft tissue following a training session

04:59

For the best effect you’re looking to have the water as cold as you can tolerate and spending a total of three minutes immersion time

05:08

Now it doesn’t really matter if it’s three minutes straight or whether you want to break the three minutes up into three one-minute blocks

05:15

Now, not many people enjoy an ice bath, and we promised at the start of the video that we’d finish with something special

05:22

Here’s some footage of the 2017 World Cup Fiji Bati making their ice bath just a little bit more bearable

07:23

So there we have four simple ways of boosting your recovery to a whole new level using stretching, foam rolling,

07:31

Pilates and contrast showers and ice baths

07:34

As we said at the start of the video your

07:36

ability to recover is every bit as important as your ability to train at a higher level if you’re looking at long term athlete development

07:44

I hope there’s been something in this video for you

07:46

If there has hit the like button, consider subscribing and we’ll catch up with you in the next video

Share This