The Recovery Day MOST Players Neglect
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- čas přidán 13. 05. 2024
- Recovery is perhaps the MOST overlooked part of football. While learning new skills and improving your game is important, how you take care of your body's recovery is often the missing link for many individuals. In today's video, we dive into what a professional recovery day might look like, breaking it down into a simple and easy-to-follow 12-step process to speed up your recovery and get you back training at your highest potential
Full Breakdown Below
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Game Day Recovery
Step 1: Post Game Cool Down ➜ Spend 20-30 minutes cooling down following the game/intense training. Start with dynamic movements & pulses, shifting to a static hold over the course of that time. Hold stretches for 15-30 seconds
Step 2: Cold to Hot Cycles ➜ 10-20 minutes going from cold to hot with a couple of minutes of rest in between
Step 3: Fuel your Body ➜ Consume something nourishing, that's high in protein & fats, 3-4 hours before bed. We had Tofu Tocos & a salad
Recovery Day (Next Day)
Step 4: Ease into the day ➜ Whether it's a morning stroll or a light stretch to stimulate the muscles. Spend 10-30 minutes waking up the body
Step 5: Foam Roller ➜ with the muscles loose (following the light movement/stretch), grab the roller for a 5-30 minute DIY massage. This encourages circulation to those fatigued areas, along with ironing out the fascia, aiding in the recovery
Step 6: Static Stretching ➜ Now that the muscles are more relaxed & pliable. Spending 10 minutes holding deep stretches ensures you're getting a jump start on reducing tightness
Step 7: Dynamic Stretching ➜ 20 minutes after your deep stretch, we move into a dynamic wake up. Getting the heart rate elevated, kick starting your body for a productive day
Step 8: The Recovery Session ➜ This is your training session for the day. Designed to be light, the structure of the routine is as follows:
Warm Up
jogging
skipping
lateral high knees
butt kicks
side shuffles
forward shuffles
backward shuffles
Ball Drills
Drill 1: kick ups walking
Drill 2: relaxed dribbling
Drill 3: 2 touch dribbling
Drill 4: 1 touch dribbling
Drill 5: touch to sole drag
Extra round of kick ups to finish
Dynamic Stretches (stretching on the move)
Drill 6: lunge to hamstring stretch
Drill 7: knee hugs to forwards lunge (reach overhead)
Drill 8: side lunge both sides to forwards fold
Drill 9: lawn bowls
Drill 10: Skipping
Resistance Band
Drill 11: crab crawl
Drill 12: open gate (On the spot)
Drill 13: forwards walk/shuffle
Drill 14: backwards Walk/shuffle
Drill 15: knee drives (on the spot)
Core and Upper Body (repeat this 3 times)
plank - reaching opposite sides
Up-dog to down-dog
crunches
knee twists - laying on back, knees fall to sides
Push Ups
Static stretches to finish
Step 9: Keeping Loose ➜ Your body will start to cease from yesterdays game, despite all the efforts up to now to prevent it. Keeping moving with a neighbourhood walk or a light bike ride is a great way to combat the tightness
Step 10: Refuel the Body ➜ Breakfast, lunch & dinner should involve a balance of healthy fats, carbs & protein (protein doesn't have to be meat). I meals consisted of..
Morning snack: Banana & Almonds
Breakfast: Avocado on toast, with a drizzle of olive oil
Lunch: Roasted vegetables, a garden salad & a dollop of hummus
Afternoon snack: Protein smoothie
Dinner: Homemade quiche & salad - Pasta would also be a great option ahead of tomorrows training
Step 11: Deep Stretch/Yoga ➜ Preparing the body for bed is a great way to enjoy a deep and restful sleep. My go to in the evening is either a restorative or yin yoga class. Both of which hold stretches for long periods, perfect for getting deep into the muscles. 20-30 minutes
Step 12: Early Night ➜ To top off the day of recovery, and to ensure we get the most out of it, we wrap it up with an early night of deep & restful sleep. Ensuring the room is dark, stay off devices 30-45 minutes before nodding off for the best sleep routine
As many steps as it might seem, it's can be very manageable if you prioritise the basics; Keep moving, hydrate throughout, stretch when you can, eat 3-4 healthy-ish meals, & sleep for 7+ hours or what ever you need to feel rested.
Thank you for being here. If there is anything I missed, feel free to comment below
Much love,
Tony
#Recovery #FootballTraining #footballfolk
Chapters:
00:00 Post Game
00:46 Cool Down
01:59 Cold to Hot Cycles
02:24 Fuel the Body & Sleep
03:06 Ease into the Day
03:23 Foam Roller Routine
03:45 Static Stretching
04:14 Dynamic Stretching
04:43 Full Recovery Session
06:50 New Boots (Thanks David!)
07:34 Organising my workday
08:36 Keeping Loose
09:03 Refuel the Body
09:20 Deep Stretch
09:41 Recovery Sleep - Jak na to + styl
The quality and effort in your videos deserves so much more than this. Am astonished that you are not one of the best football channels already. Hope the best.
Thank you mate! That’s very kind of you!!
Great as always Tony, recovery is so key for any sport to be at your best. Thanks for concentrating on the essentials rather than the flashy stuff
Thanks Rich 🧡🧡🧡 It’s the simple stuff that really matters😁
Please make a video on defending
omg yes
we defenders always get slept on man
It’s on the list 👍👍
Yesh pwease
Yes!!!
quality of life is so amazing to see. the views, the weather, the routine. Just pure happiness. As someone working in London, surrounded by miserable views, weather, routine lol.
Thanks mate! I’m from Essex! You should move to NZ too lol
Can’t believe how simple yet all including this video is. The part about the van was also cool
Thank you mate
I’ve been watching you since the start and these videos keep getting better. Seriously you are my favorite creator at the moment. Keep it up!
Thanks matey! That’s awesome to hear 🧡
What the hell, why i m so late to find one of your video and start loving it and subscribe to the channel..!
Wow teaching like a PHD teacher mate 👏🏻👏🏻
This is amazing. I’ve been lost trying to find a perfect recovery routine. THANK YOU SOOOO MUCH ❤
You’re welcome mate! I hope it helps
One of the best videos I’ve seen, going to be so useful for some people who don’t know about recovery. Kudos to you bro 🙌🏻
Wow thank you mate 🧡
Thank you for your videos as a gk I’m improving my ball control because I use to neglect it and your videos are helping a lot with that
Love your content, really accessible for a footballer of any level. Keep going!
🧡🧡🧡🧡
I had taken long without watching your great content 💫⚽.
I've learned alot from you bro💯
Thank you matey 🧡🧡
@@thefootballfolk Anytime!!
"I'M GOING FOR IT ALL!!"😤🔥⚽💯💪🏾
As always really appreciate the videos ❤They are always top-quality and the production value is so much higher than any other footballing CZcams channels (at least, the ones that I know of). I'm really impressed by the effort you put into your cinematography, the angels you choose and all the little editing details. It's an absolute joy to watch!
Of course, the content of the videos are also always excellent 😄
Thank you mate! That’s very kind of you 🙏🧡
i only needed one video to subscribe to this guy, the quality the variety just beautiful and the shoes are very nice mizunos are top 3 boots
This is so good. Nice work! 💪
Cheers mate
GOATed yutuber. Keep going lad❤
Yes mate!! Thank you 🧡
Very good stuff
David is a blessing! Mizuno are the best!
He sure is! Such a nice gesture 🧡
Love your editing cuts and snips
Thanks matey
Ain't no way I'm doing all that, I'll just be sore 😂
😂
This channel, I know I am speaking for myself but, I love it, touches simply all points of the video, the edits are the best... I've really learned and improved in the art of football. Keep this up man!
(P.S.: can you do a video explaining how different angles of the ball and our foot affects our shooting/passing accuracy?)
Thanks so much mate! I loved reading this comment! I have a bunch of shooting videos that might be helpful. But I’ll add this one to the list too 👍👍
Amazing video❤
🙏🙏🙏
Absolutely love your videos, the editing is top notch ❤
Can you make a video on diet- breakfast, lunch and dinner ideas for footballers.
Thank you😊
Thanks mate! Appreciate it 🧡
Could you make a video on defending and change of direction? And loving the channel
Defending video will be coming soon 👍🧡
new TFF vid! All love from the PH 🇵🇭
🧡🧡🧡
Exactly what I and everybody else need
The Mizunos are looking sick man
Cheers mate! They are so comfy too
Thankyou so much 🙏
You’re welcome 🧡🧡
Can you make a video on positioning oneself on the field and also dribbling basics and how to improve dribbling while running please?
Also please make a video for strikers and wingers
Hi sir i am from india, your videos helped me a lot, but my first touch is not good when the ball comes fast and on my body I can't receive it, so please help me.
Hutt Valley baby! Come play for us at Naenae we can slot you into our team bro! 🤙
love this. BTW 5:38 timeframe SOLE roll (sole of foot) is what was meant to be typed not SOUL roll ... :)
Make a video how to train and improve if we are not playing in a team and just going to training in academy
I always just assumed that in recovery days, you would try to spare your legs as much as possible from any movement to "save" them for the next game😅
I've only recently found out about active recovery.
Great video! Very informative, and I will surely apply these tips!
Love it mate! We’ve all been there 😂
I know that the warm down is really important, and I’m always the one in my team that insists on a few gentle laps and stretches after the game. But we are also over 35s, with kids and jobs, which makes it a real tough proposition to dedicate the time to it. So most of us just down a can of beer (cold) and have a curry (hot) as our version of this routine 😂.
Also really enjoy the way this channel looks at things - in depth, easy to understand, always with the game in mind. Have recommended to the U9 team I’m coaching because they are representative level and some stand a chance of making it - they can really benefit from this advice in the long run (and not become inflexible slow plodders like I am now 😅)
Thanks Nick!! 😂 So true! Luckily for me I don’t have those same commitments atm 😳
Having said that, I’ve heard that a beer or 2 replaces the need to stretch and stuff, so I think you’re on to something 😉👍
Love the vid! Appreciate the insights! I'd love your thoughts on my current situation: Team Practice on Wednesdays, 4v4 futsal for fun/improving on Tuesdays and league matches on Saturday/Sunday. I'm trying to fit in at least 2-3x week strength trainings, 1x week stamina/up-hill runs training, 1-2x week solo practice, and 1x week foam rolling/core training into my week but don't know the optimal routine/setup for that. Or, if it's too much and I should de-prioritize anything. Any suggestions? Thanks!
I love the dedication mate! That’s awesome! It sounds like a very balanced week to be fair. I would maybe look to add more stretching and foam rolling to your schedule 👍 But that’s it really
Thanks! Unfortunately I’m having a hard time fitting everything in without injury. Therefore, I was curious if you’d think it’s too much or what would be least worth doing?
Amazing as always Tony. As a comment on a video of yours once said, I feel like I’m improving in just a few hours watching your videos. I’ve been playing football for a bit and one weakness that I have is 1v1. I was wondering if you could do a video on 1v1 please 🙏. I hope it could be a video that’s on your list one day. In the meantime, are there any tips you can give to improve? Thanks in advance 🙏
Thanks so much Bryan, this is awesome to hear 🧡 It’s on the list for sure. In the mean time, I’d recommend slowing the ball down on approach, getting somewhat close, and changing the pace and direction of the ball when they lunge in. Bit more too it than that, but give it a crack 😁
@@thefootballfolkOMG THANK YOU SO MUCH. YOU HAVE NO IDEA HOW HAPPY I AM. THANK YOU THANK YOUU!!! MY FAV CZcamsR RESPONDED!!! I’ll definitely give this a shot. Thank you!!! 🙏
Quality vid sir ❤️. May I ask a question how do you improve your eyesight to see clearer?
Thanks mate. If it’s your eyes, it might be worth getting them checked. If it’s registering what’s going on.. it’s just down to practice really
Please make a video about full football practice for newbie
what were those cleats they looked so good?!
tell me please 🥺🥺
Perfect that I saw this after my game yesterday. Body is broken 😂
I hope it helped mate
Bro where do yiu live, the footage of ur neighbourhood nature is just insane
Plss come back tony. We are waiting for you
Please can you make a video how to get better when injured or could you tell me?
If you haven’t already can you do leg workouts
nice development bro
🧡🧡
Nice wood construct 👏
Cheers mate 😬
Broo make a vid how to train alone?
Nice views of this place where you live! What is the city?
Thanks mate. It’s Wellington, NZ
Where do you live man?! The scenery is always so beautiful
Hey, it’s New Zealand 😁
where do you live mate ? its sunnyy...
ooo new alpha mizuno boots
😮💨😮💨
Is everything ok mate? It’s been over 35 days now
Have you seen Roberto Carlos stealing David beckham free kick,that exact way by which Roberto Carlos stole that beckham's free kick
What is that technique called ?
Is walking home and then litres of water enough 2:18
Well, when it s the cheat day? Because you have to eat like with the 80 20 rule and i know that it s good to have one
What should I do If I have team training the day after the game?
In addition to that, I have heard that if you stretch after a exhausting game that this increases your time needed to recover your body. Is this true or not?
I’d focus on your evening recovery, take it easy, and ease into your training session. Hopefully your coach is aware of the recovery needed?
I’ve not experienced the increased time in recovery tbh. I’ve tried both, many times, and I always feel so much better after I’ve stretched. Clients do too. I hope that helps
Thank you for your answer, yes that helps! I think my coach is aware of the recovery but maybe not quite as much as he should be. We sometimes do some stretching and/or recovery with a black role in the team training the day after the game. But I‘ll just try to train as hard as my body feels comfortable with and try to listen to my body, then it will surely work.
Can it be a reason why I play good some day and bad some day
It could be. Also rest, prep and hydration could be a factor
And if you live in the northern hemisphere, make sure you’re taking the vitamin D people, we haven’t seen the sun since last September. Another video perfectly done, love it.
Cheers matey 🧡🧡
Bro got those dad jokes tho.
😏😏😏
What football club do u play for? Or do u not play for a club?
I don’t play competitively anymore.. just socially to keep the legs ticking over 😁
I can’t find your foam rolling video anymore
If you head to my channel it’s the video at the top 👍 make sure your subscribed and it will pop up 😁
@@thefootballfolkthank you brother found it your videos are amazing
Recovery period sounds like its more work than actually playing
Why do you live in New Zealand
Because it’s beautiful
@@thefootballfolk true.
i feel like such a nonce for noticing that the clip had league of legends being played with a controller
Haha! That’s stock footage for ya
6:05 what does this really do
Is this the lawn bowls you’re referring to? If so, it’s a dynamic calf and hamstring stretch. Important to tilt your hips back & keep your back as straight as possible for the full effect
lmao at the clip playing league of legends with a controller
Try it 😏😮💨
Defending video?
Coming soon-ish. Don’t tell anyone 🤫
question? Can sex affect my performance as a soccer player
Is he playing LOL with a console controller at 0:17 lmao
I like to be different 😏
Ronaldo or messi
R9
I can guarantee not a single high level player goes running laps after the match,just go home eat sleep and that should be 99 percent of your recovery,the streches and cold showers help,but u should overanalyze your recovery,just focus on sleep and good nutrition.
I agree. Probably not a good idea to run laps. But decompressing, stretching and preparing your body for the off day is absolutely essential!
@@thefootballfolk yes but i think u are giving a false narrative and people will think that they have to do all that for rest days when in fact u just need to eat and sleep good
Still high quality!
But! Porto 1-0 Arsenal was an evil deed!
I wanna say something additional that if someone who is watching this video got DOMS after match or train. Don't hesitate to use some NSAID like Ibuprofen, it will help.
Thank you matey 🧡🧡
Let’s hope we can bring it for the second leg 🤞
@@thefootballfolk
let the Emirates be the hell for Porto!🤣🤣🤣
@@thefootballfolk
oh, I almost forgot. I sent a message to you on instagram.