Recovery Training - A Key Element of Maintaining Performance

Recovery Programs for Maintaining Peak Performance

Another great article from Peak Performance! Have a look at their website:

http://www.pponline.co.uk/

  When planning training programs for athletes, it is easy to write down sets, reps, times, volumes, intensities and loads. However, structuring a recovery program to effectively allow adaptation to take place between training sessions is a lot trickier, as James Marshall explains

Before we look at how recovery can be optimised, it’s important to understand why it’s important. This is crucial for both coaches and athletes; coaches because they are going to have to plan time and resources to assist recovery, and athletes because they are going to have to implement the strategies.
According to ‘supercompensation theory’ (see figure 1), after the body has been exposed to a stressful situation, providing that adequate recovery has taken place, it will adapt and become stronger (1). Without further exposure to this stimulus, the body will soon return to its previous state. However, if further training takes place during the supercompensation phase, then more work or higher intensities can be tolerated. But if training takes place too soon, recovery is incomplete, less work can be done and the athlete risks fatigue, injury or burnout

Fatigue comes in different forms, including central, peripheral neural, hormonal and psychological; the recovery process therefore needs to target all these different areas. Different aspects of fatigue require different amounts of recovery, and it is very difficult to balance these recoveries. For example, competing in a final of a competition may actually be physically easier than a training session, but the emotional, psychological and hormonal stress will be much greater and this should be taken into account when planning post-competition training.

Where recovery is useful is in trying to reduce the time between training stimulus and supercompensation. Inadequate recovery strategies will mean that you’re not prepared to train at the next session; instead of enhancing training status, another session actually puts you back. There are some times when inadequate recovery might be planned, such as on a training camp for a few days, but this must then be followed by a few easier days to allow supercompensation to take place. However, during hard competitive phases of the season, time might be one thing the coach doesn’t have, so enhancing the recovery becomes crucial.

Comparing recovery strategies

Which recovery strategies are best in a realistic training environment? Researchers from Australia looked at recovery interventions on netball players following a simulated netball circuit training session(2). The players performed the same circuit on two consecutive days and followed one of four recovery interventions:

·    Passive recovery;

·    Active recovery;

·    Cold water immersion (CWT);

·    Contrast water therapy.

All four of the interventions were performed for 15 minutes, with the passive recovery group sitting still for all that time. The active recovery group performed low intensity exercise at 40% of their maximum oxygen uptake (VO2max), while the cold water immersion subjects sat in a cold bath (9.3C) up to the top of their hip bone for 5 minutes, followed by 2.5 minutes out of the bath – repeated twice. The contrast water therapy group also sat in a similar temperature bath, but this time for 1 minute, then had a warm shower (39.1C) for 2 minutes and did this five times in total.

Recovery was assessed by subsequent performance (20m sprints, vertical jumps and total circuit time) as well as measurements of lactate, heart rates, ratings of perceived exertion and muscle soreness. The results showed that there was no difference statistically in performance on the two circuits or on the physical measurements for any of the recovery interventions (the fact that there was a whole 24 hours of recovery time between the two sessions may account for this, and that the circuit was challenging, but not maximal).

However, there was a difference in perceptions of recovery; the subjects who did cold water immersion and contrast water therapy perceived themselves as better recovered. This may be important as it shows the relevance of mental recovery in the process. It also highlights the need to keep recovery strategies tuned to the individual.

Compression clothing

Another study on netball players also found no difference in performance following an intervention – this time using compression tights(5). The subjects did five sets of 20 drop-jumps from a 60cm height, followed by an immediate jump up as high as they could, with a 2-minute rest between sets. The two recovery interventions were either wearing compression tights for 48 hours afterwards or just wearing normal clothing.

The results showed that there was no difference in performance between the groups in subsequent sprint tests; both groups ran slower 48 hours after the drop jumps than before. However, perceived muscle soreness was lower in the compression garment group compared to the control group after 48 hours. There was also a slight reduction in CK levels (see box 2, below) in the female compression garment group after 24 hours compared to the controls, but no difference after 48 hours. Moreover, subjects who used compression tights reported that the tights were uncomfortable at night, as they raised their body temperature and disrupted their sleep.

By contrast, a study on New Zealand provincial rugby players found that compression garments did help reduce CK levels compared to passive recovery(7). Contact sports such as rugby and boxing have been shown to produce higher levels of CK following the match, than in similar training sessions with no contact(8,9) so CK is definitely a useful marker of measuring fatigue in these sports.
The rugby players followed one of four recovery protocols post match:

·    Passive recovery (sitting on the bench for 9 minutes);

·    Active recovery (7 minutes’ cycling on a stationary bike at 80-100 rpm);

·    Contrast water therapy (CWT – 3 sets of sitting in a bath of cold water [8-10C] for 1 minute followed by hot water [40-42C] for 2 minutes);

·    Compression garments – wearing compression pants for 12 hours post-match.

CK levels were measured immediately post match and then subsequently at 36 and 84 hours post match. A comparison between peak levels and the levels at 84 hours was then made. The fastest recovery was found in the active group, with the CWT and compression groups also showing fast levels of recovery. The passive condition showed the slowest level of recovery by some degree.

The nature of science investigations is to isolate one intervention at a time and to compare each intervention against a control group. However, it’s interesting to speculate if a combination of active recovery and CWT or compression garments worked better than one intervention alone. What is clear in this study was the short duration of all the post-match interventions; it could be surmised that a longer active recovery session would have resulted in an even further reduction in CK levels at 36 and 84 hours post match.

Implementing a recovery strategy

Coaches and athletes tend to fall into one of two camps: the ‘throw every resource we have at this, and implement everything together’ camp or the ‘let them get on with it’ camp. If you are a recreational athlete who trains on a Tuesday and Thursday, and competes on a Saturday, then you will have about 48 hours between sessions to recover naturally. Muscle glycogen can be restored through normal eating and most indicators of muscle damage such as creatine kinase will probably have returned to normal levels before your next training session. In short, recovery will likely take care of itself!

However, if you train or compete more frequently, then you’ll need to do something to aid the recovery process. If you’re a coach, it is probably best to have some ‘non negotiable’ recovery processes in place for the whole team:

·    An active warm-down immediately after competition/practice has finished;

·    Fluid and fuel replacement within 15 minutes of finishing the session;

·    Some form of water therapy such as showers, contrast showers, contrast bathing, depending on facilities;

·    A proper meal within two hours of finishing.

Depending on budget and the distance to travel home, compression garments could also be useful. Wearing compression tights is easy enough (although there is an initial cost) and many athletes like the comfort of wearing them. However, they shouldn’t be worn at night because they can potentially disrupt sleep, which will hinder recovery. Table 1 shows the pros and cons of different recovery strategies.



Other factors

The importance of nutrition in recovery is beyond the remit of this article (this topic has been covered extensively in previous issues of PP). However, it’s important to understand that carbohydrate, fluid and protein replacement is critical for speedy recovery. So, when looking at the physical aspects don’t forget that they will be more effective with fuel and fluid intake. The importance of sleep should also not be overlooked; if all else fails, getting a good night’s sleep should be first in the athlete’s mind!

Remember, too, that the psychological and social aspects of recovery are also important in the recovery process. The individual’s social and psychological preferences when recovering need to be taken into account. For example, some athletes might relax by taking a trip to the park as a group. For others, spending even more time with teammates could be an additional stressor and hinder the recovery process, so quiet time with a book or listening to music may be more appropriate. So-called ‘team building’ sessions maybe counterproductive for some athletes; stress can be created if these sessions take them away from their home environment for too long, causing relationship stresses, or placing them with teammates for longer than usual!

The use of CWT is also interesting, as plunging into a cold bath may not be to everyone’s tastes and could add to the stress of post-match trauma. The sudden immersion into cold water stimulates the sympathetic nervous system and actually invigorates the athlete. Gradual cooling may be more suitable for some because it stimulates the parasympathetic system and will calm the athlete down(10). It’s also worth adding that although other forms of heat therapy, such as saunas and jacuzzis, may feel relaxing if used a few hours after training, they should not be used immediately afterwards as they encourage dehydration.

Adaptation and personal preferences

As with any other form of training, adaptation to the recovery strategies will take place. The more you use a form of recovery, the more likely it is that after a certain amount of time, you will adapt, which will reduce the response and benefits. Instead, coaches should get their athletes familiar with recovery strategies such as CWT, but only in small doses. Then at the time of most need, such as in a tournament phase, you can use it much more intensely so that it stimulates the recovery process.

However, it’s important to emphasise that a successful recovery strategy needs to consider the athlete’s personal preferences, with the athlete being involved in planning their recovery strategies throughout the season and off-season. Of course this has to be done in conjunction with the coach and other support staff, but the athlete has to be familiar with and 100% comfortable with the choices made. If a coach introduces new methods the day before a competition, it will only lead to more stress for the athletes.

Summary

Recovery is essential in order to allow the body to adapt to the stresses of training and competition. Simply doing nothing may be okay for those who train two or three times a week, but for more serious athletes and those involved in contact sports, a recovery plan has to be put into place. The other tools here are important, but without good nutrition, sleep and relaxation they will be of limited value.

James Marshall MSc, CSCS, ACSM/HFI, runs Excelsior, a sports training company

References

1. Bompa, T. Periodization: Theory and Methodology of Training. Champaign, IL: Human Kinetics (2001)
2. JSCR 23 (6), p 1795-1802 (2009)
3. Kellmann, M. & Kallus, K.W. Recovery-Stress Questionnaire for Athletes; User manual. Champaign, IL: Human Kinetics (2001)
4. JSCR, 22 (3), p1015-1024 (2008)
5. JSCR 23 (6), p 1786-1794 (2009)
6. Isr J Med Sci, 31, 698-9 (1995)
7. Br J Sports Med 40, p260-263 (2006)
8. Med J Aust 1 p467-70 (1981)
9. Int J Sports Med 6 p234-6 (1985)
10. Kurz, T. Science of Sports Training. Island Pond, VT: Stadion (2001)

Speed and Agility Drill 2 - Great Clip!

This is a GREAT clip! No fancy shoes or tracksuits...no flash training field....just some cones, some committed trainers trying to get better and a MANIC coach screaming at them! LOVE IT! WILL SOMEBODY PLEASE FIX HIS CONE?!!!!



Agility Ladder Drills - For after Warm-Up

Try some of these after you've warmed up and done your basics. Always good to have some new drills to work at to keep things fresh!

Pre Season Training

There are a number of elements that anyone intending to play grade cricket should be addressing in the pre-season period. Some are specific to the roles you fulfil in a team (batsman, spinner, seamer, quick…) while while others need to be addressed by everyone. I will discuss them under a number of particular headings:

Fitness·
 
Strength: Strength aids in the production of energy that translates to power in motion. Strength also allows the player to remain stable and in control of their movements. Core strength is particularly important in this regard. The stronger you are coming into competition, the more capable you are of performing at your best. All players should be on a structured weights program specific to their individual needs.

Endurance: It goes without saying that if you can outlast your opponent physically and mentally on the cricket field you will go a long way towards defeating them on the scoreboard! Endurance also allows you to spend longer training and developing or improving technique. To develop greater endurance one must WORK – hard and often! Of course, overwork can lead to injury. As with all aspects of developing your game, PLANNING IS CRUCIAL!

Flexibility: To perform any powerful repetitive movement in cricket, a player must be flexible! Flexibility allows momentum to be generated and converted into power without injury. Players must continually work at improving their flexibility by performing a regular daily stretching routine. The value of this stretching routine can be greatly enhanced if the player uses the time they are stretching in a meditative and reflective manner!

If the player takes 20 minutes a day to stretch and – while stretching – they reflect on such questions as “What should I be working on today/this week?”; “Did I achieve what I wanted to yesterday/last week?”; “What are my short/medium/long term goals?”; “How am I going to achieve my short/medium/long term goals?” the players focus and organisation must improve and this will have a positive impact on their performance!

Speed
Across the ground: Speed is an asset to all players. Unfortunately, it is a physical gift that is very difficult to greatly improve. Technique and strength are major components and once these have been developed, most athletes are looking at very small incremental improvements, if any. However, if a maintenance program is not followed, speed can be lost quite quickly. Through the pre-season period, all players should be focussing on correct running technique as often as possible and attempting to develop as much speed across the ground as possible. The "Step Up" exercises we focus on at Activate can strengthen the "Posterior Chain" and strength in this area has been shown to produce poser and control in the sprinter.

Agility: Agility is the ability to change direction and pace quickly. This is another skill that is a pre-requisite for successful cricket and – unlike speed across the ground – this skill can be developed and enhanced quite significantly through drills and activities. Players should be performing such activities as skipping to develop their agility in the pre-season period. This site is full of agility drills that can add variety to your programs and keep your sessions fresh.

Everyone will be revisiting specific technical skills relating to their individual roles within a team. With any technical skill, players must focus on the movements they are making and ACTIVELY try to “feel the movement” until the movement is thoroughly learned!

Catching

Short catching: All players should be constantly attempting to improve the quality of their fielding! In the pre-season period, players must focus on the basic elements of catching in a very thoughtful and deliberate manner. This means they must be ACTIVELY thinking about the following:
a. Initial stance – hands low, feet shoulder width apart, weight on the inside of the feet and coming forward with neck and shoulders relaxed.
b. Movement to the ball – not just hands! Feet and head must also get into the best position so that the ball can be caught in the most comfortable position.
c. Catching with soft hands – self-explanatory! But using the wrists and elbows as shock absorbers can assist in developing soft hands.

Long Catching: In the pre-season period, players should once again be concentrating on the elements of successful long catching. These include:
a. Movement to the ball - This is where speed across the ground is a great asset! Players should work at developing speed in an attempt to take each long catch in a comfortable and stable position.
b. Soft hands - Players should experiment with comfortable and effective hand positions so that they can catch with soft hands. Wrists and elbows are important shock absorbers for all long catching.
It must be stressed that all players in the pre-season period need to actively think about each of the elements on every catch until the movements become automatic!

Throwing: In the pre-season period, players must revisit their throwing technique. They must make sure they are warmed up properly before they attempt to throw with any power. The movements should be gradually energised with distance thrown gradually increased. Technique must be the focus! As with catching, think hard about your movements when throwing – this is the only way to develop good technique.

Batsmen: The pre-season period must be used to practice correct technique with an emphasis on footwork and body position. Movements are much more important than shots at this early stage of the season! Stance, backlift and initial movements have got to be rock solid if you are going to spend any time in the middle as the season progresses so let’s get them right now! The other major element of batting that should be addressed in the pre-season period is WATCHING THE BALL. Work at picking up the ball and the seam as early as possible – practice it actively and you will develop better fine focus.

Try and acquire all of your equipment before the season starts so you can get used to its weight and feel.

Bowlers: All bowlers - regardless of their style or role within a team - should spend the next few weeks building rhythm, stamina and CONTROL. The bulk of your time in the nets should be spent bowling your stock delivery. Away from the nets, you should be working on flexibility and endurance.
Players who have grown taller during the off-season will have to get used to different delivery points and changing run ups. Be patient and accept the challenge of finding the best approach and action for the “new you”!

As far as impressing the selectors go – the thing that will impress them the most is a good attitude and an apparent willingness to work to get better! If you have these and a degree of ability we will persevere with you. On the other hand, if you have a degree of ability but you don’t appear to be working hard and listening to advice, don’t expect to graded. In fact, don’t even expect to be asked back next week!

Remember - most coaches are approachable and willing to work with you. If they think you are progressing satisfactorily, they may not be saying much to you. They are likely to be spending time helping players who they see are making mistakes. DON'T THINK THAT YOU ARE BEING IGNORED! If they are not “coaching” you it’s probably because they don’t think you need it!

So there it is guys – nothing new or revolutionary. As with many things related to sport, success is based on solid preparation and performing the basics correctly every time. Get used to working at them now and have a great season!

"The Map" Part 2 - Developing Non-Practice Training Routines

Every player can benefit from developing their own set of routines and processes to help them prepare and play successfully.
In the first installment of this series, I dealt with developing routines to be employed during batting, bowling and fielding practice.

This article will deal with developing sound routines to help you get the most out of your training sessions away from the team: Non-practice training.

For some players this may be a long jog with the dog every other evening. For others it may involve gym sessions, road running, yoga lessons and a whole range of ‘cross training’ options. While it is great to devote time away from ‘just batting and bowling practice’, a haphazard approach can be detrimental, causing fatigue and lack of clear focus on the ultimate goal of improving your cricket.
How do you go about this training more systematically?

Adding value to cricket practice

 

As with the whole mapping process, the younger cricketer will not need a very detailed or complicated set of routines. They are supposed to make your job of preparing to play cricket easier.
More experienced players, playing at higher levels (or aspiring to reach higher levels) need to spend considerable amounts of time each week ‘adding value’ to the work they do at cricket practice. When deciding on your specific non-practice training routines it may be useful to follow a few rules.

• Examine your game and identify what physical and psychological aspects need attention
• Identify what action or activity will provide the required attention
• Identify how much time you have available to devote to an activity – if there are a number of activities you may also have to prioritise each activity to create the best overall fit.
• Try not to choose activities that require a hard and fast commitment. This will allow you the flexibility to miss the occasional session when it is at cross purposes with your specific preparation for cricket.
• Monitor your energy levels. Don’t over commit yourself to too many training activities. This may cause fatigue and physical injury or just a reduction in your enthusiasm for cricket training. You don’t want to burn out!
• Where possible, seek out experts to help you perform your identified activities properly. E.g. sprints coaches, psychologists, yoga teachers
• Evaluate your sessions constantly. While it may take a while for an activity to start having an impact on your cricket, don’t persevere with an activity that has not, over time, shown any beneficial results. Devote your time to activities that really do help your play better cricket

To clarify this further, let's look at some practical examples....

Example 1: The younger player

A young player may decide the one area they really need to improve is in their flexibility.
They are getting lots of strains and aches and pains after training and this is affecting their performance on weekends. A non-practice training routine for a young player focusing on improving their flexibility may be a simple morning and evening stretching regime (15 minutes of static stretches before breakfast and again before bed each day).

Example 2: The aspiring professional

As the player gets older, they may decide that improved flexibility has a very positive impact on their performance in games. This player may then decide to take some yoga lessons if they have the free time to do so.
They may also be going to a sprints coach one night a week to improve their running style (so important for bowlers of all types as well as fielders and runners between the wickets!); playing in a touch football competition (to improve their agility); and going to the gym twice a week (to improve their strength and muscular endurance).

For this player, organizing all of these activities into a routine is extremely important. If he is not organized, he will miss sessions, get over tired and end up falling well short of what he wanted to achieve by taking on so many activities – cricketing success.

The key to deciding what should be included in your non-practice training routine is the amount of time you have available to train and one other very important consideration: balance.

Always strive for Balance!

 

It is genuinely unhealthy and ultimately unproductive to devote all your time to a single pursuit such as cricket. One must have other things going on in one’s life to enjoy the whole human experience.
Non-practice training activities can provide some of this balance. Allowing you mix with ‘non-cricketers’ and spend time enjoying yourself away from the game. (Matthew Hayden identified this as being a major reason why he was able to play the game at the highest level for so long.)
So now we have discussed developing routines for cricket training as well as training routines conducted away from cricket. Hopefully your map is starting to take shape!

Every journey is an adventure, and every map provides an invitation to explore the world … and yourself!

"The Map" Part 1 - A Checklist for Playing Successful Cricket

Listening to ex-International bowler Damien Fleming recently, I was interested to hear him refer to some players as 'Having a good map' with respect to how they prepared for each game. I have always said “You have to have a plan!” and it seemed to me that Fleming was making the same sort of statement.

What is 'The Map'?

Everyone has a set of processes they follow prior to playing a game.

• Many players go through these processes in a very erratic manner. These players often find it difficult to produce consistently solid performances on game days.
• The good players identify the processes they go through and attempt to follow them in a deliberate way each time they prepare for a game.
• The very good players identify what works for them within these processes and apply themselves to working through these processes throughout the week leading up to and including game day.

These players are following their own 'map' in an effort to reach their destination: Success in the middle!
I would suggest all cricketers draw up their own map to cricketing success. The higher the level of cricket you play or aspire to play, the more detailed your map should be.
Over the course of the next few weeks I will deal specifically with various specific elements that make up a Players Map. I hope you will work through this process with me and develop your own map as you go. Please remember these maps once developed will be living documents that you constantly modify as your game develops.

The Basics

 

Regardless of age or standard, every cricketer can employ a map of some sort, each containing the same basic elements. These are:

• Practice Routines
• Non Practice Training Routines
• Organization of Diet
• Game Eve Routines
• Game Day Routines
• Recovery Routines
• Game Evaluation and Planning Routine

The very young cricketer will have the majority of these elements determined for them by parents and/or coaches. For those parents and coaches reading this: I would urge you to make your young players aware of the fact that a map exists and encourage them to identify a routine. This is so you can start them along the way to developing their own map. It must make things easier for everyone in the long run!

Practice Routines

All players, regardless of age, should learn a comprehensive warm-up routine. This should include dynamic as well as static stretches. As with all these elements, by turning these activities into a routine they can be learned and remembered more easily. They can also be completed rapidly, making your efforts more efficient and less time-consuming.

After the warm up, some mental rehearsal should take place before any cricket-specific physical activities. For younger players, this might take the form of a reminder from the coach about what specific batting, bowling and fielding skills they should be working at during the session. For older players, each individual should remind themselves what technical aspects of their game they want to focus on that day.

Following this mental rehearsal, players should move into physical skill work. For young players this should wherever possible involve some individual batting, bowling and fielding skills as well as some group activities that put the skills under scrutiny in a game situation.

As players mature and individual skill sets develop, each player will need to undertake diverse activities aimed at addressing weaknesses as well as further developing strengths. Net batting and bowling are only two of a number of activities that might be undertaken at a practice session.
Remember when you are part of a team, you must factor in other players practice needs. As your awareness of the needs of your team mates increases (this should happen with age), you can plan activities that satisfy the needs of a number of players. So you will need to develop a 'pre-training' routine to make sure you get to work at your game as well as helping your team mates and developing team spirit.

One activity common to most team practice sessions is net training. Young players should be reminded what they are trying to do when batting in the nets on a particular day. Should they focus on defence when batting or maybe hitting the loose ball? Should they be trying to bowl some variations or work at their stock ball?

Older players should develop a routine to employ when called upon to pad up for a batting net that will get them to the net with clear objectives and an uncluttered mind. This will vary from player to player.

Similarly, each bowler must develop an individualized routine that focuses their efforts on specific objectives when bowling in the nets.

More experienced players should develop 'mini-routines' that they work through between deliveries. These sets of thoughts and actions will be similar but not identical to the mini-routines players employ between deliveries on game day. (Game day routines must obviously have a strategic element while net practice routines may have a more technical focus.)

Once all the physical activities have been completed, a warm down routine should be performed. Again, this should be easily learned so that the player can perform their stretches while reflecting on how many of their training objectives they achieved during the current session and what objectives they will try and achieve next session. For younger players, the coach can provide this input by summarizing 'What we did today?' and 'What we are going to try and do next practice session?'. This provides some continuity from one practice session to the next.

So if like Damien Fleming and me, you think “You gotta have a plan!”, get a note book and start plotting your own course towards consistent cricketing success.
After all, how can you possible reach the desired destination without a map?

Six Exercises for Fast Bowlers

I'll be using this routine for the next few weeks in an attempt to "prehabilitate" our faster bowlers. It is very specific and should be very useful for any player who uses it. Remember - never do a new routine without first consulting an experienced coach or trainer to make sure the activity is safe for you, and NEVER overdo it!!

Some Information about Relaxation

Relaxation

Relaxation itself can be useful in a number of circumstances including:

• the promotion of rest, recovery and recuperation
• the removal of stress related reactions, e.g. increased muscular tension, etc.
• the establishing of a physical and mental state which has an increased receptivity to positive mental imagery
• the establishing of a set level of physical and mental arousal prior to warming up for competition

Mental Imagery

When combined with positive mental imagery it is useful in:

• developing self confidence
• developing pre-competition and competition strategies which teach athletes to cope with new situations before they actually encounter them
• helping the athlete to focus his/her attention or concentrate on a particular skill he/she is trying to learn or develop. This can take place both in or away from the training session
• the competition situation

How do I achieve relaxed muscles?

Progressive muscular relaxation involves the active contracting and relaxing of muscles. When a muscle is tightened for 4-6 seconds and then relaxed, the muscle returns to a more relaxed state. This process should be performed for the following parts of the body in turn - feet, legs, thighs, buttocks, stomach, back, neck, shoulders, arms, hands, jaw, face and eyes.

How will relaxed muscles feel?

J.H. Schultz in the 1930's noticed that patients in a relaxed state experienced one of two sensations: the feeling of warmth or the feeling of heaviness in completely relaxed limbs. During the relaxation process, concentration should be focused on one of these sensations. For the first few sessions, the athlete should alternate the focus between sessions to determine which one they prefer.

Can Relaxation have a Negative Effect?

In a competition situation an athlete will either be:

• Under excited; low in arousal; find it hard to "get up" for the competition; disinterested; etc.
• Over excited; high in arousal; over the top; nervous-anxious; scared of the competition; sick with worry; etc.
• Optimally excited; nervous but in control; looking forward to the competition but apprehensive; thinking positively; feeling good; etc.

If we were to use relaxation procedures with an over excited athlete, we might be able to reduce his/her arousal level to that of the optimally excited athlete. This would have a positive effect on his/her performance. However if we asked an under-excited athlete to use relaxation procedures it would only make it harder for him/her to "get-up" for the competition. The coach therefore has to know his/her athletes and how they react in competitive situations.

Relaxation Training

There are a number of relaxation techniques that have the following characteristics:

• procedures for first recognising and then releasing tension in muscles
• concentration on breathing control and regulation
• concentration on sensations such as heaviness, warmth
• mental imagery

Regardless of which technique is used, the following two conditions need to exist if the technique is to be learned:

• the athlete must believe that relaxation will help
• a quiet, dimly lit and warm room which is free from interruption

Centering

The Centering technique was developed by the Tibetan Monks over 2000 years ago. Centering requires you to focus your attention on the centre of your body, the area just behind your naval button. The technique has a calming and controlling effect, providing an effective way to manage anxiety.

• Stand with your feet shoulder width apart, arms hanging loosely by your side
• Close your eyes and breath evenly - try to keep the tension in the upper body to a minimum as you breath
• Inhale deeply from your abdomen (your stomach will extend) and be aware of the tension in your face, neck, shoulders and chest. As you exhale let the tension fall away and focus on the feeling of heaviness in your stomach
• Continue to breath evenly and deeply and focus your attention on the centre of your body, the area just behind your naval button
• Maintain your attention on that spot and continue to breath evenly and deeply, feeling controlled, heavy and calm
• As you breath out think of a word that encapsulates the physical feeling and mental focus you want e.g. "relax", "calm"

Meditation for Relaxation

A number of people involved in sports psychology believe that meditation can be useful in getting maximum performance from an athlete (Syer & Connolly, 1984). Engaging in meditation helps reduce stress before an event and with experience the athlete can learn to relax different muscle groups and appreciate subtle differences in muscle tension. The technique includes the following steps:

• Lie down quietly on your back in a comfortable position and close your eyes.
• Deeply relax all your muscles, beginning at your feet and progressing to your face.
• Breathe through your nose and become aware of your breathing. As you breathe out, say the word "one" silently to yourself. For example, breathe in . . . out, "one"; in . . . out, "one"; and so on. Continue for 20 minutes. You may open your eyes to check the time, but do not use an alarm. When you finish, lie quietly for several minutes at first with closed eyes and later with opened eyes.

Maintain a passive attitude, permit relaxation to occur at its own pace and expect other thoughts. When distracting thoughts occur, return your concentration to your breathing. Try to practice a relaxation technique once a day.

Self Hypnosis

This is one of the most popular self-hypnosis techniques employed by athletes. It aims to help you distance your mind from the here and now and place you in a setting that you associate with relaxation and inner calm. This script could be recorded as an MP3 file - where there are 3 full stops (...) leave a pause for a few seconds and remember to speak clearly and slowly. The following script is an adaptation of a script published by the London College of Clinical Hypnosis.

Firstly you need to relax, put on some very relaxing music or sounds of nature, sit or lie down in a position that you find comfortable in a place where you are unlikely to be disturbed. Look up at your eyebrows and begin to concentrate on the sounds around you... maybe the distant sound of a car driving by or the hustle and bustle outside on the street... then concentrate on the sounds of the music, feel it flowing over you as if it were the tide going in and out, in and out... now begin to pay attention to the sound of your thoughts... concentrate on your breathing. Take deep breaths in and out... in and out... listen to your heart beat... become aware of your eyelids and feel them blinking quickly and notice that you have a strong desire to close your eyes... allow your eyes to close and feel a deep sensation of relaxation. In a few seconds, you will imagine your favourite place of relaxation... maybe somewhere you have been before, a beautiful garden, a deserted beach, a summer meadow or somewhere you can imagine you would feel relaxed... and now... just imagine that you are standing on a balcony... and there is a long set of stairs in front of you... leading down from this balcony... there are strong stairs... with wide steps... and a handrail on each side... the stairs are well lit... and you can see them clearly... In a few seconds' time... you can count down from 10 to one... and with each descending number between 10 and one... you will take a single step down the stairs... and with each descending number you will become more and more calm, more and more relaxed... each step down from the balcony will take you deeper and deeper... into your wonderful state of relaxation... and as you slowly descend these stairs... you are going to experience a sense of ever-deepening relaxation... throughout your entire body... You will feel the stairs under your feet and when you eventually reach step one, you can pause and wonder where you might go next... again you feel very tranquil and this tranquility is accompanied by a sense of anticipation... you will then step off... and when you do so... you will find yourself in your favourite place of relaxation... and enjoy... this beautiful place... Provide yourself with only positive and beneficial suggestions. For example, relating to increasing your self-confidence, attaining peak performance in an upcoming competition, or mastering a specific sports skill that has perhaps proved elusive to you. If, at any time, for any reason, for example in case of emergency or any situation where full attention is required, by opening your eyes, you will be fully alert.

To take yourself out of your relaxing place in a gradual manner, simply count up slowly from one to ten, on reaching the number eight, open your eyes, and at the number 10 you will be fully awake and alert. As you stand up, have a stretch and notice how good you feel.

Exercise Descriptions and Photos

Exercise Descriptions

1-Leg Deadlift

• Stand with your feet slightly greater than shoulder-width apart.
 

• Pick one foot off the ground and extend that foot backward.
 

• Contract your glutes, brace your abs and keep your spine in a neutral position.

• Let your arms hang at your sides.

• Start the movement at the hip joint. Push your butt back and "sit back as if you were sitting on a chair". Go slowly and focus on balance.

• Go until your thigh is parallel to the floor, but keep your lower back flat.

• Push with your buttocks, hamstrings, and quadriceps to return to the start position.
 

• Complete all the given repetitions for one leg and then switch.

One Leg Dead Lift Position A

One Leg Deadlift Position B

Prisoner Forward Lunge

• Stand with your feet shoulder-width apart and hold a light dumbbell in each hand.
 

• Clasp your hands behind your head. Keep your elbows back and shoulder blades pulled together to work the upper back.
 

• Step forward with your right leg, taking a slightly larger than normal step.

• Keep your left toe on the ground and use it to help keep your balance. The left knee should also be bent. Lower your body until your right thigh is parallel to the ground.
 

• Keep your upper body upright and your lower back flat.
 

• Push with your right leg to return to the starting position.

Prisoner Forward Lunge Position A

Prisoner Forward Lunge Position B

Single Leg Reaching Lunge

• Stand with your feet shoulder-width apart in front of a small object that you have placed 3 feet in front of you. Now stand on your right leg, balance yourself, and then bend your knee and reach forward to touch the object with your right hand.
 

• Touch the object and return to the starting position without losing your balance.
 

• Without switching legs, perform the same exercise but use your left hand to reach forward and touch the cone. Perform all repetitions on the right leg and then switch.
 

• As you get better, you can place 3 cones in a line (one to the left, one in the center, and one to the right). This will require greater balance.
 

• You can also experiment with placing the cone further away from you.



Single Leg Reaching Lunge Position A     

Single Leg Reaching Lunge Position B

Lying Hip Extension

• Lie on your back with your knees bent and feet flat on the floor.

• Brace your abs, and contract your glutes (butt muscles) as if you were squeezing something between your cheeks.

• Bridge your hips up by contracting your glutes. Don't use your lower back.

• Hold your hips elevated for a 1-count. Keep your abs braced and squeeze the glutes.
 

• Slowly lower your hips down until they are an inch above the ground. Then repeat.

Lying Hip Extensions Position A

Lying Hip Extensions Position B

Lying 1-Leg Hip Extension

• Lie on your back with your knees bent and feet flat on the floor.
 

• Brace your abs, and contract your right glute (butt muscle) while you take your left leg, lift it off the floor and hold it in the position shown.
 

• Using the right glute, bridge your hips up.

• Keep your abs braced. Do not use your low back to do this exercise.
 

• Slowly lower your hips down until they are an inch above the ground.
 

• Perform all reps for one leg and then switch sides.





Lying 1-Leg Hip Extension Position A



Lying 1-Leg Hip Extension Position B

Ab Curl

• Always keep one leg straight. This helps to maintain the neutral spine during the exercise which keeps spine loads lower than if both legs were bent.
 

• Only curl up to the point where the shoulder blades just come off the floor. The pivot point is not in the low back, but in the rib cage.
 

• Keep your head in a neutral position and pick a spot on the ceiling. Try to lift from your shoulders toward the spot on the ceiling, instead of curling down toward your feet. If it seems easy, you are probably doing something incorrectly.

• For additional challenge, hold the "up" position for 5 seconds and say the count out loud. This increases the work on the spine stabilizers by forcing them to aid in breathing as well as spine stability.

Bent Knee Ab Curl Position A

Bent Knee Ab Curl Position B

Plank

• Lie on your stomach on a mat.
 

• Raise your body in a straight line and rest your bodyweight on your elbows and toes so that your body hovers over the mat.
 

• Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.

Plank Position A

• Hold this position for the recommended amount of time or 10 seconds if you are doing multiple repetitions. 

Side Plank

• Lie on a mat on your right side.

• Support your bodyweight with your knees and on your right elbow.

• Raise your body in a straight line so that your body hovers over the mat.
 

• Keep your back straight and your hips up. Hold your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.

Side Plank Position A

• Hold this position for the recommended amount of time or 8-10 seconds if you are doing multiple repetitions.

Bicycle Crunch

• Lie on your back with your knees bent 90 degrees & hands behind your head.

• Lift your feet off the ground and bring your knees back towards your chest.

• Curl you body off the ground and bring your right elbow to your left knee.

• In the process, you should be able to bring your right shoulder blade off the ground. You don't need to curl up any higher.
 

• Return to the start position. Then repeat the movement for the left side.
 

• Continue to alternate sides for the desired number of reps with each movement counting as a single repetition.

Bicycle Crunch Position A

Bicycle Crunch Position B

 

Mountain Climbers

• Brace your abs.
 

• Start in the top of the push-up position.
 

• Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your chest.

• Do not let your hips sag or rotate.

• Keep your abs braced and slowly return your leg to the start position.

• Alternate sides until you complete all of the required repetitions.

Mountain Climbers Position A

Mountain Climbers Position B

 

 

 

 

Bird Dog

• Kneel on a mat and place your hands on the mat under your shoulders. You should be on "all fours" (like a dog).
 

• Brace your abs.
 

• Raise your right hand and left leg simultaneously while keeping your abs braced.
 

• Point your right arm straight out from your shoulder and your left leg straight out from your hip. Your pelvis should not rotate (if someone placed a ball in the small of your back, it shouldn't have fallen off). Your back should be flat like a table.

Bird Dog Position A

Bird Dog Position B

• Hold for 3-5 seconds and then slowly lower without rotating your pelvis.

 

Another great set of exercises from Craig Ballantyne at Turbulence Training!

For all of Craig's Programs and Information go to http://www.turbulencetraining.com