At Techne, we believe in helping players achieve their goals. That means and maintaining a balance between physical effort and recovery--for both training and competition. Looking for guided rest and recovery sessions? Get a 7-day free trial of the Techne Futbol app and 10% off your first purchase using code BLOG. CLAIM MY FREE TRIAL >>
If your training and performance matters to you, so should your recovery. That’s why you should check out these Top 3 Tips for Soccer Recovery.
- Sleep! No recovery method can take the place of sleep. Sleep is the absolute best and most vital recovery method there is. Most elite performers will tell you that they get anywhere from 8-10 hours of sleep a day, either nightly or supplemented with naps. While everyone’s sleep needs are different, your body will tell you when you’ve found the right amount for you.
- Proper refueling. Hydrating well and eating a substantial snack or a good meal within the 30-minute window after a hard session or game is the optimum, and will set your body up for success in your recovery.
- Stretching/yoga. Moving the muscles by stretching or doing yoga will help bring blood flow, maintain flexibility, and prevent injury.
- Cross training. Sometimes it’s important to maintain your fitness base but without the impact and repetition of the same training that can cause wear and tear on the body. Consider swimming, biking, running on softer surfaces, strength training, or taking part in another sport or activity that requires a different athletic skill set.
- Foam rolling. You can use a foam roller, lacrosse or tennis ball, or get creative to roll out sore muscles. This will help loosen any tension and promote blood flow. It’s good to do a bit of foam rolling prior to stretching.
- Massage. If you have the luxury of getting a massage - even from a parent, sibling, or teammate - don’t miss the opportunity! Massage increases blood circulation, is relaxing, and is just generally very enjoyable.
- Baths: hot or ice. Post-training ice baths are a good way to lower the body’s core temperature and reduce inflammation. Hot baths (consider adding Epsom salts) are also great for recovery to promote blood flow and reduce inflammation.
- Meditation. When recovering the body, don’t forget the mind! Taking time to relax and unwind or meditate is vital. There are a lot of great resources, apps, and classes that help with meditation practice. Try our Mental Training in the Techne App. (Link)
- Compression pants or boots. Some athletes like the feeling of compression, which can help circulation and blood flow. For elite players who fly or make long drives to games or tournaments, compression tights can help reduce the negative of travel on the body.
- Time off. Sometimes your body and mind just need time away. Every player is different, so listen to your body and follow the signals. If the need arises, don’t be afraid to take some time to DO NOTHING! A physically and mentally refreshed player is a better player.