Recovery Strategies

By Jon Sanderson MS, CSCS, MSCC, USAW, NASM-CES, TPI, FMS

Head S&C Coach Michigan Basketball

Recovery Strategies    

1. Give your team time to foam roll and go through mobility/stretching routines.
2. Utilize Cold tub immersion and contrast bath post practice.
3. Remind your team that 8-10 hours of sleep is optimal for their age group.
4. Encourage proper nutritional habits.

Five benefits of proper sleep for athletes 1

– Improved reaction times

– Reduced injury rates

– Longer playing careers

– Better accuracy, faster sprint times

– Fewer mental errors

Cold Tub Immersion 2

– Reduces inflammation.

– Has a pain-reducing effect.

– Recommended temperature: 50-60o F.

– 8-12-minute immersion is recommended.

Contrast Bath 3

– Contrast between hot tub and cold tub.

– Has a pumping effect of blood which aids in flushing of bi-products.

– Pain-reducing effect.

– Start with hot tub and finish with cold tub.

– Three rounds of 3-minute hot tub and 3-minute cold tub.

– 50-60o F for cold tub and 100-103o F for hot tub is recommended.

1. Fatigue Science. (2015, September 23). 5 areas sleep has the greatest impact on athletic performance [Web log post]. Retrieved June 2, 2016, from http://www.fatiguescience.com/blog/5-ways-sleep-impacts-peak-athletic-performance
2. Quinn, E. (2016, April 28). After Exercise – Does and Ice Water Bath Speed Recovery? [Web log post]. Retrieved June 2, 2016, from https://www.verywell.com/after-exercise-does-an-ice-water-bath-speed-recovery-3120571
3. Matsui, C. (2015, September 21). Do Ice and Contrast Baths Really Work? NYC Strength Coach [Web log post]. Retrieved June 2, 2016, from http://www.fusiontrained.com/do-ice-and-contrast-baths-work/ 65.

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