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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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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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



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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.


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Post Game Recovery Strategies.pdf