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8/14/2019 Post Game Recovery Strategies.pdf
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NSCAs Performance Training Journal | www.nsca-lift.org/perform Vol. 6 No. 4 | Page 13
Rugby
No matter how sophisticat-ed and carefully planneda training program, with-
out adequate recovery it will never beoptimally effective. Recovery must be
an essential part of all training pro-grams, and must be carefully plannedand programmed. Optimal recoveryrequires a multidimensional approach,that addresses all aspects of the athleticlifestyle, such as sleep, nutrition, overall
stress levels, etc. Rugby can producehigh levels of fatigue, and given thelength of rugby seasons and the numberof games played, proactive recovery is anarea that can give rugby teams and play-
ers a real advantage. An important ele-ment of this multidimensional recoveryprogram is to develop a recovery ritualfor use after matches.
Fatigue in a Rugby Game
Rugby is a high intensity intermittentsport, involving a great deal of physi-
cal contact, played over a period of 80minutes. Despite its duration, the keyactions in rugby are of a high intensity,(scrimmaging, tackling, lineout jumpingand lifting), all require a high degreeof force and power production. Tis
can significantly assist in the overallrecovery process. Additionally, aftera rugby match there is a high level ofpsychological fatigue which is presentin most competitive situations. Given
this high level of fatigue, it is importantto develop an appropriate post gameroutine designed to promote recovery inall of these fatigue areas.
The Power of RitualsA key to optimizing recovery is the
consistent use of key strategies. A fundamental aspect in the effective integration of recovery into an athletes schedule is the use of rituals. Much of ourbehaviour is ritualistic, where we carry
out tasks without the need for greatthought or effort, indeed a great deal of
what we do each day is carried out inthis way. If we think of what we do each
morning after we wake, it is likely thatthe vast majority of it is unvarying and
occurs without the need for a great dealof thought or effort, in other words wehave our morning rituals. It is importantto use this characteristic of rituals tomake positive changes in our lifestyleand developing a post game ritual is one
combination of high intensity actions,an extended playing period, and physi-cal contact mean that there is a highlevel of physical fatigue after a game ofrugby. Tese combinations also mean
that fatigue following a rugby gameinvolves all three physical fatigue types,namely:
Physiological fatigue
Fatigue associated with the energy sys-
tems and associated metabolic by prod-ucts.
Neural fatigue
Fatigue associated with repeated highintensity exercises, and involving theneuromuscular elements of force pro-duction.
Tissue damage
Damage to muscle tissues from physical
contact and eccentric actions.
Given this high level of fatigue, the needfor recovery is clear. What is importantis that actions are taken which can pro-
mote recovery, in other words an athleteneeds to be proactive in enhancingrecovery. Proactive recovery activities
Post Game Recovery Strategiesfor RugbyIan Jeffreys, MSc, CSCS,*D, NSCA-CPT,*D
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NSCAs Performance Training Journal | www.nsca-lift.org/perform Vol. 6 No. 4 | Page 14
thing that can significantly contribute torecovery and subsequent performance.
Tis ritual needs to incorporate a num-
ber of strategies that can address the keytypes of fatigue elicited by a rugby game.o be optimally effective, the ritualneeds to become a habit, and this takestime. In the early instances it will requirea bit of thought and planning, but oncethis is established, then the ritual will
require little effort and will simply be apart of the athletes lifestyle.
Developing the Recover
RitualEarlier the aspects of rugby fatiguewere outlined, and the multiple typesof fatigue associated with the gameoutlined. An appropriate rugby recoveryprogram will therefore need to address
all four fatigue elements, and will needto integrate strategies which address allfour elements.
Physiological Strategies
Tese require the replacement of energy
substrates and the removal of metabolicbi-products. Tis should involve a cooldown and nutritional strategy, whichpromotes physiological recovery andprovides for an intake of appropriatenutrients to refuel.
Neural Strategies
Tis will involve a number of aspectssuch as the replenishment of key neuraltransmitters, and can be facilitated by
appropriate hydrotherapy and self mas-sage strategies
Tissue Damage Strategies
Tis involves strategies which minimize
the levels of tissue damage and promote
Inset 1 outlines an appropriate post
game ritual that can effectively be usedafter a rugby match.
Elements of the Recovery
RitualThe Cool Down
Tis is a simple but effective part of anypost game ritual. Te cool down shouldinvolve a period of light activity such as
jogging. Tis activity has the effect ofremoving metabolic bi-products, andenhancing energy system replenishment
healing. Appropriate cryotherapy can be
utilized effectively here.
Psychological Strategies
Tis requires that the athlete is able to
distance themselves from the stressesand worries of the game. Tis form ofrecovery needs to incorporate methodsby which the athlete can disengagefrom the game and engage in relaxationactivity.
Rugby Post Game Recovery Strategies for Rugby
Within the First 5 minutesRehydrate and Refuel
Eat/drink carbohydrates and protein, in a 4:1 ratio,
utilizing high Glycemic Index (GI) carbohydrates.A recovery sports drink is ideal.
5 20 minutesCool Down
Move lightly for ve to eight minutes.
Stretch for eight to ten minutes.
15 20 minutesNeural Recovery
Use a hydrotherapy tool (e.g. contrast showers or cold bath).
Self massage. (Using predominantly shaking techniques to stimulate
neural recovery).
Continue to hydrate.
Within the First HourRefuel and Psychological Recovery
Continue to hydrate.
Take in more food (high and medium GI carbohydrates and protein).
Carry out a performance review.
Start to unwind, using music for example as appropriate.
In the EveningPsychological Recovery
Relax as appropriate (e.g., read, take in a movie, socialize).
Continue to hydrate and refuel as appropriate.
Prior to BedSleep Optimization
Use relaxation skills to switch off.
Follow your sleep guidelines.
Inset 1. A Post Competition Rugby Recovery Ritual
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NSCAs Performance Training Journal | www.nsca-lift.org/perform Vol. 6 No. 4 | Page 15
ment of injuries and minor knocks, etcthat are common in rugby. Te coldbaths work on the principle that blood
vessels are constricted, assisting in theremoval of blood. Subsequent dilationof blood vessels following the plungeallow for fresh blood to return to themuscles assisting recovery. able 3 pro
vides guidelines for using cold baths.
Disengagement
Competition can produce high levelsof psychological fatigue. It is important that the athlete is able to distance
themselves from this as soon as possibleafter the game. A performance reviewis an ideal way of doing this. By committing themselves to a short writtenperformance review, the athlete startsthe disengagement process. It has been
shown that the process of writing helpsan athlete clarify and organize theirthoughts, and identify actions to betaken at a later date. Once down onpaper, many of these thoughts lose theirpower to annoy and distract, and assist
in the athletes ability to disengage fromthe game.
tein. able one provides guidelines forpost game refuelling.
Hydrotherapy
Hydrotherapies are an effective way ofpromoting neural recovery. Ideally theathlete should have a number of strate-gies which can be used at both home
and away venues. Contrast showers are a
suitable option which can be integratedinto the post game routine. able 2 pro-vides guidelines for the use of contrastshowers.
Self Massage
Self massage is a strategy easily assimi-lated into any post game routine, asit can be performed anywhere. Ideallyshaking movements should be used asthis enhances neural recovery (1).
Cryotherapy
Ice has long been an integral part inthe treatment of injuries. Rugby canproduce a number of minor areas of
tissue damage, many of which may notbe immediately evident. Icing and theuse of cold baths can assist in the treat-
via maintaining blood flow to themuscles. Tis light activity should befollowed by a period of stretching whichhelps maintain muscle length and range
of motion, and promote muscle relax-ation. Rehydration should be occur-
ring throughout this period to replacefluids lost during a game, which can besignificant, especially in hot or humidconditions.
Post Game Nutrition
Te keys here are to rehydrate and refuel.Ideally hydration should have been car-ried out throughout the game, and
should continue after the final whistle.A window of opportunity exists in the
first hour after exercise, where a dispro-portionate amount of the carbohydratesconsumed go to replenish the glycogenstores, stores which can be significantlyconsumed during a rugby match. Teidea is to provide the body immedi-
ately with the nutrients it requires forrecovery, and so high glycemic indexcarbohydrates should be consumed as
soon as possible after exercise. Highglycemic index carbohydrates requirelittle digestion and can enter the blood
stream rapidly, providing for a rapidrise in blood sugar which is conduciveto refuelling. Ideally this should alsocontain some protein (in a 4:1 carbo-hydrate to protein ratio). Appropriaterecovery sports drinks are ideal, and
can easily be brought to each game bythe athlete. Tis drink can then be con-
sumed straight after the game, beforethe cool down, and can contribute toboth hydration and refuelling. A mealcan then be consumed once the remain-
der of the routine is completed. Tisagain should contain high to mediumglycemic index carbohydrates and pro-
Table 1. Refuelling Guidelines (2)
Immediately Post-Workout High GI carbohydrate and protein drink (4:1
ratio CHO/Protein; using 1.5g/Kg CHO)
Post-Exercise Follow Up Moderate/High GI carbohydrates and mixedmeals with protein.
Table 2. Contrast Shower Guidelines
Contrast shower Alternate 1 minute of hot (as hot as tolerable) with 30
seconds of cold (as cold as tolerable). Repeat three times
Table 3. Cold Plunge Guidelines
Cold Plunge Use a temperature of 5 15 degrees C
Immerse for 5 7 minutes
Move body parts during the immersion
Rugby Post Game Recovery Strategies for Rugby
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NSCAs Performance Training Journal | www.nsca-lift.org/perform Vol. 6 No. 4 | Page 16
About the AuthorIan Jeffreys is currently Director of Sport
Science, Athletics and Athletic Performance
at Coleg Powys in Brecon, Wales. He is also
the strength and conditioning coach for theWelsh Schools Rugby Union National team
at Under 16 level. Ian is on the Board of
Directors of the United Kingdom Strength
and Conditioning Association (UKSCA)
and is an accredited coach and assessor
with the organization. He also holds the
Coach Practitioner distinction from the
NSCA.
References1. Gascoigne, H. (1996). Smart Sport:Te Ultimate Reference Manual for Sports
People. Canberra, RWM Publishing.
2. Jeffreys I. (2005). A multidimen-sional approach to enhancing recov-ery. Strength and Conditioning Journal.
27(5): 78 85.
Relaxation
In the evening following a game, it isimportant that the athlete is able toundertake relaxing activities. Te choice
of relaxation activity will likely be indi-vidual to the athlete, and they need toexperiment to find which strategies aremost effective. Tis state of relaxation
will facilitate psychological recovery andwill also help the athlete get to sleep,which is vital for optimal recovery on a
physical and psychological basis.
Post game rituals can greatly enhancean athletes recovery and can provide a
valuable tool in the quest for enhancedrugby performance. Using the tips pro-
vided in this article will help you recoverfrom the stress and fatigue of rugbymatches.
Rugby Post Game Recovery Strategies for Rugby
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