Lecture 2 - Prep and Recovery

Training program:

• Differs from exercise as it is comprehensive and progressive plan to develop many attributes and attain specific goals

• Not just a strength program (also power, speed, condition, etc.)

Warm-up Acronym

R - Raise

A - Activate

M - Mobilize

P - Potentiate

Purpose

• Prepare athlete PHYSCIALLY and MENTALLY for the task/event

• Physiological responses that potentially increase performance:

  • Temperature related effects

    • Increase in muscle temperature and core temperature

    • Enhanced neural function

    • Disruption of transient connective tissue bonds

  • Non-temperature related effects

    • Increased blood flow to muscles

    • Elevation of baseline oxygen consumption

    • Post activation potentiation

Links to Benefits:
The Science of Warm-ups

• Muscle contraction and relaxation

• Enhanced neural function

  • Rate of force development

  • Increased speed and force muscle contractions

  • Decreased reaction time

• Improved oxygen delivery (Bohr effect), higher temperatures facilitate oxygen release from hemoglobin

• Increased blood flow

• Increased muscle pliability, improve joint ROM

• Rehearse motor patterns, work on coordination and propprioception

• Psychological increases

• Decreasing the risk of injuiry, increasing sport performance

Considerations: The Art of Warm-ups

• Number of athletes and space

• Time and duration

• Purpose - what are we warming up for?

• Weather and surface 

• injuries/fitness levels

• Have fun

Components
Pre:

• inhibit/quiet down overactive muscles

• 5-8 sites, 30s per sied

• Foam roll/trigger point

• Common area related to posture

  • Think front of the body

Raise

• Multi-directional movement

• Increase HR, blood flow, muscle temp and respiration

• 3-5 mins

• Games of low organization

• Individual: Hurdles/ladder/skipping or track based mechanics

• Keep it fresh

Activate

• Similar to movements in sport/events

• 5 mins (5-6 movements)

• Increasing intensity

• Low threshold strength movements

• Maintain posture and ensure technique

• Engage muscles in preparation for session

Mobilize

• Similar movement in sport/events

• 5 mins (5-6 mivmenet)

• Increasing intensity

• Dynamic vs ground based mobility

• Maintain posture and ensure technique

• Move joint through a full range of motion while keeping patterns close to movement used during game

Potentiate

• High intensity

• Short duration (2 x 5-15s)

• 2-3 drills

• Eg

  • Cone drills

  • jumping/bounding/sprinting

  • Agility patterns

  • Reactionary patterns

Recovery
Why do we recover?

• Normalizations of metabolic functions

• Normalization of homeostatic equilibrium

• Replenishment of energy resources (nurition)

• Reconstructive functions

Types of Recovery

Active Recovery: Includes an appropriate cool-down and flexibility program combined with adequate nutrition  

Passive recovery: Includes hydrotherapy and massage, both which provide a degree of psychological recovery
(bring body back down to rest level trying to eliminate stiffness and soreness after - motion is lotion)

Active Recovery: Mobility

1. Static - holding a stretch for 15-30 seconds, relatively low risk, simpe and effective way to improve ROM (use post session)

2. Ballistic - element of “bouncing” causing a stretch reflex, much more riskier

3. Dynamic - mimics sport movements more closely, facilitates controlled ROM, much more practical (before sport)

4. Proprioceptive Nueromuscular Facilitation (PNF) - involves three different types (Hold-Relax, Contract-relax, Hold-Relax with agonist contraction), and relies on the premise of muscular inhibition

Long Term Considerations

• Proper nutrition

• Daily life balance

• Sleep

• Hydration

• Social (alcohol and recreational drugs)

Sleep

• Most important recovery tool

  • 8-10 hours a night

• Allows for physical repair and growth

• Improves performance

• Decreased reaction time: 10x slower

• Decreased performance: 10 and 40y sprint times slower

• Decreased emotional stability, increased anxiety, confusion and fatigue

Torso

Anti-extension: sagittal plane
Anti-rotation: transverse plane
Anti side flexion: frontal plane