Recovery strategies may be used to facilitate optimum status for competition during several stages of the training plan and include:

• Manipulating exercise recovery
• Cool down
• Regenerate
• Lifestyle
• Recovery Status
  

Manipulating exercise recovery

Recovery during rugby sessions provides scope for a greater level of movement speed

During dedicated fitness sessions, such as Fuel Mix Conditioning, manipulating work and rest time results in a specific outcome - long duration activities with short rest is predominantly aerobic and at an intensity that is generally below ¾'s pace. Conversely, short bursts of sprinting separated by long rest periods is predominantly anaerobic and facilitates high intensity - typically 90% plus. Although the work:rest time of competitive rugby simulated during special endurance sessions, it does not necessarily mean that all rugby training sessions should be the same, particularly in-season.

Work:rest times must also be manipulated during rugby sessions and should not simply mimic typical match ratios

During Power Training Systems (link: power), recovery must be at least 4 minutes to ensure that the proceeding sets are performed 'powerfully.' If you wish to develop high movement intensity during skills training, you need to allocate appropriate recovery time between drills.

For example, a certain section of a rugby session may mimic competition work:rest times i.e. 25 second drill, followed by 45 second recovery, while another section, such as tap penalty moves or defensive ploys, can focus on a work time of 15-50 seconds followed by a 3-5 minute recovery.

To avoid the 'one paced' rugby session, manipulate the recovery times and vary the drills. Stick to the time schedule and avoid falling into the 'more is better' trap.

Cool Down

As soon as you have completed a session, the recovery process starts with a cool-down. The cool down is vital part of the recovery process for several reasons:

• Maintain blood flow. Blood flow back to the heart is inhibited if you suddenly stop moving - light exercise maintains this cycle of venous return and ensures that blood is distributed to other areas, such as your brain, instead of pooling in your legs.
• Stretching. Restoring normal range of movement is a proven injury prevention tactic and also promotes blood flow.
• Review session. This is an ideal time to review the content of the session and get feedback.
• Fluid and energy. Please refer to the Fluid Plan and Nutrition Plan sections for more information
• Cold bath or shower. Research has shown that a short spell in a cold bath or shower can help reduce inflammation, promote recovery and return the body temperature to normal. The rapid variation of vasoconstriction and vasodilatation will increase the removal of waste products and activate the blood flow to the muscles.
  

Regenerate

Particularly on the day following a game, players should perform a 'regen' session to promote recovery

This type of session (see Sample Drills) promotes recovery by restoring energy, muscle tension, balance and range of motion. This is now common practice at professional clubs, and more so with international teams.

Lifestyle

Lifestyle areas for consideration in the recovery and performance equation include:

• Sleep
• Alcohol
• Stress

Sleeping is the period in which the biggest physical and psychological restoration takes place

The harder your training programme, the longer your sleep duration. Sleep facilitates several bodily changes; your muscles relax and repair while there is an increased protein production and the immune system takes full advantage.

Highly trained players require 9-10 hours sleep and should be tucked away before 10.30pm!

Some players experience poor sleep the night before a game but rarely report that their performance was affected. It is generally the next day that tiredness manifests.

Although it may help you sleep, binge drinking has a massive influence on the recovery process.

Alcohol reduces protein synthesis, the amount of certain vitamins and promotes dehydration. Moderation in frequency and volume, like all training modes, is recommended.

The worst case scenario is a binge drinking session following a game, with poor food intake and only a few hours sleep.

Compounding the dehydration and energy sapping effects of a match with a high volume of alcohol and lack of sleep has a massive influence on the recovery process.

Players and coaches suffer from varying degrees of stress depending on their personal circumstances and steps should be taken to monitor these levels via the intervention of a Sport Psychologist or a Counselling Scheme.

Be positive - don't think about rugby during your spare time and focus on confident not negative thoughts

Recovery Status

Consider the items on the Recovery Status Questionnaire - your ratings are a reliable sign of your readiness to train. Other elements to consider include resting pulse and dynamic performance in jumps.

A resting pulse 10 beats or more above normal may indicate a below optimum recovery status