Strategies to Maximize

Performance and
Recovery

Norbert Keshish Banoocy

MSc, CSCS, ASCA Level 2,
USAW
 Topics Covered
in the
Presentation:
• Recovery Strategies
• Nutritional Strategies
• Travel and Performance
• Sleep and Sleep Hygiene
• Pre-match/Half-Time/Post-Match
Strategies
Fitness vs. Fatigue: What is the key to
Preparedness? Preparedness during season?

• Preparedness is a trade-off between fitness and

fatigue!

Training Fitness ∑ Preparedness

Fatigue
 Post-Match Fatigue
and the Recovery
Process:
• Post-match recovery takes up to >72 hours
in elite players.
• Players experience reduced recovery time
during congested fixtures, which increases
acute and chronic fatigue, potentially
resulting in underperformance and/or
injuries.
• Various recovery strategies can help regain
performance and reduce injury risk.
Potential Causes
of Post-Match
Fatigue:
• Dehydration
• Glycogen Depletion
• Muscle Damage
• Mental Fatigue
Dehydration:
• Dehydration depends on the climate and
the atmosphere (e.g. weather, wind,
temperature, humidity, and altitude)
• In normal conditions, fluid loss is at
moderate levels equating to ~2% of body
mass
• Dehydration’s role in post-match fatigue
may be limited as it takes about 6 hours to
fully rehydrate if appropriate hydration
takes place
• Why is it important?
• It is still a determinant factor following
the match due to intracellular fluid loss
resulting in a reduction of rates of
glycogen and protein synthesis
(important factors for recovery) *
Glycogen Depletion :
• After a high-level soccer match,
the time course of muscle
glycogen repletion has been
shown to be between 48-72 hours
• Glycogen acts as fuel/energy,
therefore, its replenishment is
essential for performance!
 Muscle Damage:
• Muscle damage induced by high repetitions
of change of direction, accelerations,
decelerations result in an inflammatory
response and the associated oxidative
stress during recovery.
• Muscle damage results in structural
changes in proteins that are important for
force generating capacity which can result
in a reduction in force production
capabilities and compromised physical
performance on the hours/days after a
match.
 Mental Fatigue:
• Multi-factorial in nature:
• Inconveniences associated with
travel and the stress could increase
mental fatigue
(jet lag, arrival/departure time,
restricted movement, unfamiliar
surroundings, sleep disturbance, and
overall stress)
• Match outcome (Did you win, lose,
draw, perform poorly ?!)
• Chronic Fatigue (Fatigue accumulated
overtime due to a variety of reasons)
• Central vs. Peripheral Fatigue
Practical
Recovery
Strategies:
• Nutrition
• Cold Water Immersion
(CWI)
• Sleep
• Active Recovery and
Stretching ??
• Compression
Garments/Recovery
Pumps
• Massage
• Electrical Stimulation
Nutritional Strategies:
• To achieve a state of hyperhydration after 6
hours, consumption of a high sodium drink (61
mmol/L) equivalent to 150-200% of sweat loss
seems to be sufficient
• To resynthesize muscle glycogen stores, an intake
of high Glycemic Index (GI) Carbohydrates (CHO)
at the end of a match is important
• ~1.2 g CHO/kg/h with a high GI post match
and at 15-60 minute intervals for up to 5 hours
could result in maximum re-synthesis of
muscle glycogen stores (unclear effects on
subsequent soccer-specific performance)
• A lower amount of CHO ingested with
protein (0.4 g/kg/h) could be beneficial as well
• To optimize muscle damage repair, protein
ingestion (~20 g milk protein or ~9 g Essential
Amino Acids (EAA) )
• A higher CHO intake may be necessary for more
physically demanding positions (i.e. fullbacks,
midfielders, wingers) vs. GK and CB
 Nutritional
Strategies: (Cont’d)
• Chocolate milk may be a great option when it
comes to exercise performance, protein
synthesis, perceived soreness and markers of
muscle damage
• Other nutritional considerations:
• Omega-3 fatty acid, curcumin, tart cherry
juice (consumption before, the day of, and
day following during congested fixture)
have anti-inflammatory and anti-oxidant
effects
• Should be able to obtain Omega-3s
through diet (e.g. linseed (flaxseed) oil,
rapeseed oil, salmon, mackerel, anchovies)
• Alcohol hinders recovery and repair
process and results in dehydration
 Cold Water
Immersion:
• Effective strategy during periods of
congested fixtures to improve physical
performance and muscle soreness
• Cold-tubs can be used for home matches
• Becomes a greater challenge when on the
road…..

• Possible solutions:
• Fill hotel tubs with ice
• Trash bins filled with ice
 Sleep and Ways to Counteract
Disturbed Sleep:
• Evening soccer match and post-match routines disturb sleep
(game scheduling ?)
• Hyperhydration (drinking too much water) may result in
waking up several times throughout the night
• Fluid consumption post-match may negatively affect
sleep (difficulty maintaining sleep, non-restorative sleep,
daytime sleepiness, frequent urination
• High electrolyte fluids such as milk should be preferred
method to low sodium fluids (water) between end of
match and bed time to promote both fluid retention,
rehydration, and potentially restorative sleep
• Practical application: light bed time snack (milk), NO high
protein with low CHO (might increase arousal levels prior to
sleep)

• Sleep loss results in reductions in muscle glycogen content, and

chronic restrictions in sleep may amplify soreness
• Sleep loss may result in reductions in the ability to commit to
new experiences to memory (impact on
understanding/retention of tactical elements/game plan?)
• Compromised immune system
 How to counteract
disturbed night’s sleep ?
• A high GI CHO used for muscle glycogen restoration may also
positively influence sleep
• Shown to result in shortening of sleep onset latency
when compared to low GI meal (9 min. vs. 17.5), and most
effective when consumed 4 hours before bedtime vs. 1
hours before bedtime
• Body heat loss could promote sleepiness and rapid onset of
sleep
• Cold Water Immersion reduces body temperature which
may help promote sleep
• Dark and quiet room
• No electronic devices
• AC set between 18 and 24 C (ideally 21C)
• Eye shades, ear plugs
• Relaxing music (stress management)
• Adopting regular sleep-wake schedules (Don’t sleep in on off
days!)
• May be able to compensate for a poor night’s sleep by a short
post-lunch nap (i.e. 5-30 min)
How to counteract disturbed
night’s sleep ? (Cont’d)
• No need to take melatonin supplementation
• It may result in hypnotic and hypothermic
responses and subsequent reductions in short-
term mental and physical performance for
several hours, in addition there are concerns
regarding its legal status in different countries
and with the World Anti-Doping Agency
(WADA).
• Found naturally in some food (e.g. tart cherry
juice)
• Tryptophan rich food (e.g. ~300 g of turkey,
~200 g of pumpkin seeds, fermented soybeans,
bananas)
• Vitamin D – some links to sleep disorder
symptoms (chronic non-specific
musculoskeletal soreness making it difficult to
remain immobile and maintain sleep)
 Active Recovery
and Stretching :
• Active recovery following a match does not
seem to present a benefit for
implementation
• No evidence to support the use of stretching
to enhance recovery
• May even hinder the recovery process
• Still practiced within the professional
environment due to player compliance,
player preference, etc.
• Context matters!
 Compression
Garments:
• The principle is to increase pressure
on the ankle and to decrease it on the
mid-thigh to improve the venous
return and reduce venous stasis in the
lower extremities
• Helpful in air travel to reduce the
risk of deep vein thrombosis (DVT)
• May be uncomfortable to wear
during the night and could result in an
increase in body temperature which
could disturb sleep patterns
 Massage and
Electrical Stimulation:
• May be effective in decreasing muscle
soreness, improving perception of recovery,
no clear effects on muscle function and
performance
• No scientific evidence regarding
maintenance of physical performance,
limited evidence regarding decreases in
subjective ratings of muscle soreness
• Other modalities to consider :
• Pneumatic Compression Devices
• Foam Rolling
 Managing Performance
Fatigue During Travel:
• Combination of physiological,
psychological, and environmental factors
due to travel may cause detrimental effects
on recovery and performance
• These include:
• Direction and length of travel
• Jet lag
• Circadian rhythm disruption
• Joint stiffness, muscle cramps from long
sitting and restricted posture
• Sleep disruption
 Mechanisms of
Travel Fatigue:
• > Jet lag after trans-meridian (east/west) vs. trans-latitudinal
(north/south) travel due to changes in time zones
• Symptoms:
• Sleep disturbances, day-time fatigue, lack of concentration,
headaches, irritability, loss of appetite, and gastro-intestinal
(GI) disturbances
• These occur mainly due to desynchronization between
body’s internal time-keeping system and the external
environment
• When traveling Eastward:
• Need for circadian phase advance (sleep promotion)
(moving everything earlier in the body-clock’s day), which is
more difficult to accommodate and has longer effects of jet
lag
• When travelling Westward:
• Need for circadian phase delay (sleep deterrence) (moving
everything later in the body-clock’s day
• Body’s circadian rhythm can be re-synchronized at the rate of ~ 1
time zone per day (Implications for arriving a few days earlier
depending on time-zone)
 Mechanisms of Travel
Fatigue: (Cont’d)
• Sleep cycle is regulated by the hormone melatonin and it is
inhibited by exposure to natural light, so it peaks during the
hours of dark
• Core body temperature also works on a 24 hours cycle and
it peaks around 1800 before dropping to its lowest (nadir)
during sleep
• This decrease in core body temperature coincides with
melatonin secretion, which promotes sleep onset
• Rapid air travel across multiple time zones can
disturb all of these
• The timing of bright light is critical
• The direction of circadian system shift depends on the
circadian phase and the timing of core body
temperature nadir
• If traveling east, avoid bright light before body
temperature nadir occurs and seek bright light after
• More challenging as the number of time zones
crossed increases if travelling eastward
• Dark goggles can be used to reduce bright light
exposure and increase melatonin secretion
 Mechanisms of Travel
Fatigue: Coping with and
Avoiding Sleep Deprivation
• For trans-meridian travel (depending on direction),
adjust bedtime by 1-2 hours / 1-2 days before travel to
promote partial adjustment to new time-zone
• Plan early morning departure and afternoon arrivals
• Will enable next night’s sleep sooner vs. evening
departure/early morning arrivals
• Maximize sleep during travel :
• Keep cabin shades down, turn off lights until an
hour before arrival, good sleep hygiene (no
caffeine, nicotine, food, and brain-stimulating
activities), eye masks, ear plugs, neck pillows,
don’t sit near exit signs/restrooms (high traffic
areas)
• Nap…Naps of <30 minutes are not susceptible to sleep
inertia (the fatigue state experienced when waking
from sleep)
• Short naps improve alertness and cognitive
performance after restricted nocturnal sleep
• Naps found to be more effective with previous
caffeine intake followed by bright light and face
washing
 Nutritional
Recommendations:
• Dry cabin air results in dehydration…increase
fluid intake
• To adjust circadian rhythm to the destination’s
time-zone upon arrival, meals should coincide
with the destination to aid in circadian phase
advances or delays
• No consumption of local water/ice cubes
(including brushing teeth, washed products, etc.)
• Hand-washing, sanitizers
• Minimize caffeine consumption (minimal impact
on overall hydration status), but it impacts
wakefulness and interferes with circadian rhythm
adjustment
• Caffeine ingestion causes ~3 hours delay in the
circadian melatonin rhythm
• Alcohol also disturbs sleep patterns
 Clothing, Exercise, and
Other Behavioral
Changes:
• Simple stretching and mild isometric
exercises
• Reducing the risk of thrombosis and
stiffness
• After arrival at the final destination:
• Perform exercise early in the morning
when the body temperature is lowest to
benefit circadian phase delays vs. evening
to gain phase advances.
• As mentioned previously, use compression
garments to reduce risk of blood pooling
and venous thromboembolism
 Impact of Sleep
Deprivation on
Performance:
• Causes diurnal sleepiness,
depressed mood, insomnia, and
reduced mental performance
• May be associated with jet lag
• Trans-longitudinal travel have
lesser impact on circadian
rhythms, but cause sleep
deprivation if traveling
overnight… some links to
performance decrements (aerobic
and sprint performance),
cognitive function, motivation
levels
 Nutritional
Challenges
throughout Travel:
• Limited access to the individual’s
habitual food type and quantities
• Relying on hotel and restaurant food
• Buffet style eating….encouraging
overeating
• Gastro-intestinal illness as mentioned
previously
• Dry cabin air associated dehydration as
mentioned previously
 Coping Strategies:
• If length of stay at the new destination is short (<3
days), it is recommended to maintain behavioral
patterns that are same as original home time
• If <3 time-zones are crossed, then the jet lag
symptoms are less severe, and coping strategies
differ when compared to +3 time-zones
• Coping strategies are based on the direction of travel
and the number of time-zones crossed since:
• The normal circadian rhythm for humans is
slightly longer than 24 hours, so there exists a
natural tendency to accommodate lengthening
of time-zone (westward) vs. shrinking
(eastward)
• Severity of jet lag increases when travelling east
after crossing 3 or more time-zones, when traveling
west, it may occur when crossing 4 or more time-
zones
• Allow 1 day per time-zone before competition for
resynchronization of the internal body clock
Managing Light
Exposure:
• Melatonin secretion depends on light
exposure which can facilitate circadian phase
delay or advance
• Fluorescent and blue light can be used
effectively to suppress melatonin as they
stimulate the photic environmental stimuli
associated with daytime light
• Individual Considerations:
• Person’s chronotype : the propensity for
the individual to sleep at a particular
time during the 24 hours period
• Morning type people are less affected
flying eastward
• Evening type people have less difficulty
flying westward
 Optimal Performance:
Managing Sleep and Jet Lag
• Blood glucose (sugar) regulation is affected by
sleep problems.
• These include: growth hormone peaks,
testosterone levels, muscle glycogen,
cortisol and other hormonal factors
• These changes can impact energy balance
which in turn will interfere with muscle
growth and create stress issues that can
affect competition and teamwork
• Sleep disruption can also affect bodyweight
• Hormone ghrelin (increases appetite) and
leptin (decreases appetite and supports
growth hormone release)
• Blood leptin levels are higher at night and
suppress hunger, sleep disturbance due to
travel, time-zone crossing, etc causes an
imbalance within these hormones which
could result in overeating and craving
fatty or sugar rich food
 Optimal Performance:
Managing Sleep and Jet Lag
(Cont’d):
• Some Additional Considerations:
• Circadian rhythm responsible for post-
lunch deep (drowsiness in the early
afternoon) has nothing to do with prior
food consumption
• Circadian-driven boost in alertness and
performance occurs in the late afternoon
and early evening hours (between ~1700
and 2000 hrs), performance peaks at (~1600-
2000 hrs)
• During this time periods, body
temperature peaks and it is most
difficult to sleep or nap, this is labeled
as “forbidden zone of sleep” from a
performance standpoint
• The time for the greatest
cardiovascular efficiency and muscular
strength
• Potential implications on practice and
game schedule??
Williams, Biju, et al. “Managing Performance Throughout Periods of Travel.” Strength and Conditioning Journal, vol. 39, no. 4, 2017, pp. 22–29., doi:10.1519/ssc.0000000000000317.
Williams, Biju, et al. “Managing Performance Throughout Periods of Travel.” Strength and Conditioning Journal, vol. 39, no. 4, 2017, pp. 22–29., doi:10.1519/ssc.0000000000000317.
Simple Takeaways:
Managing The Time
Around Travel
• Before Travel
• During Travel
• After Travel
 Before Travel :
• Plan ahead
• Arrange for comfortable
stopovers
• Be clear about documentation,
inoculations, visas, etc.
• Make arrangement for activity at
your destination
During Travel:
• Take some snacks (e.g. apples, oranges,
berries, etc.) to eat
• Drink plenty of water or fruit juice;
avoid tea, coffee, and alcohol
• Wear properly fitted, below-knee
graduated compression stocking
providing 15-30 mmHg of pressure at the
ankle
• Allow for leg movement by adjusting
sitting position, engaging in activities
such as walking, and stretching for 5-10
minutes every 1-2 hours whilst awake
 After Travel:
• Relax with a non-alcoholic drink
• Take a shower
• Take a brief nap if feeling
exhausted
• Light exposure or avoidance
(Depending on time-zone)
How to Maximize Performance?

Pre-Match/Half-Time/Post-Match
Strategies
 Pre-Match:
• A Comprehensive Warm-Up!

• Video footage of player success + positive

coaching feedback increases testosterone and
decreases response
=
Better KPI during competition
 Pre-conditioning
strategies:
• After the warm-up periods,
muscle and core temperature
drops.
• To offset this: use passive heat
maintenance modalities such as
external heat sources (clothing,
survival jackets, heat pads
applied to desired muscle
groups) this will aid
performance
 Football
Performance in
Heat….Pre-Cooling:
• Football training and competition in hot/humid environment
may result in exacerbated physiological and perceptual stress
and reduced physical performance
• A large amount of energy is liberated as heat when performing
exercise, this coupled with high ambient temperature and or
high humidity lowers the gradient for heat exchange between
the skin and the environment. As a result, the evaporative heat
loss decreases and body temperature rises.
• In these conditions, critically high body temperature is the
main limiting factor inhibiting performance
• The problem of lowered performance in hot conditions
isn’t just dehydration that naturally occurs nor is the hot
day, it is the higher than normal body temperature
detected by the brain (feedback to the brain due to high
core body temperature)
• Core body temperature is around 37 C, during very high
intensity exercise in hot conditions it can get as high as 39
to 41 C depending on fitness and motivation levels
 Football Performance
in Heat….Pre-Cooling:
(Cont’d)
• Pre-cooling is a method used to remove heat rapidly from the body
immediately prior to exercise in thermally stressful environments.
• This strategy could combat the effects of heat-stress-induced fatigue
and enhance performance
• Cooling prior to exercise in heat increases body’s ability to store
exogenous and endogenous heat and can lead to an improvement
in exercise performance
• It delays the time to reach the critical core temperature which affects
performance
• Two different methods:
• External: cold air, cold water, ice-cold garment, ice-towels, ice
baths, ice-jackets
• Internal: inhalation of cold air, ingestion of cold fluid or ice, ice
slurry
• Combination of the two
• What is most practical and most effective ?
• Ice-towels (soaked in ice) (5-20 min) + Ice-slurry/slushy/crushed
ice (~500 to 600 ml)
• Can also use ice-slurry as a way to deliver fluid (after it
melts), CHO, and electrolytes
Half-Time Strategies:

Russell, M., West, D. J., Harper, L. D., Cook, C. J., & Kilduff, L. P. (2014). Half-Time Strategies to Enhance Second-Half Performance in Team-Sports Players: A Review and Recommendations. Sports
Medicine,45(3), 353-364. doi:10.1007/s40279-014-0297-0
Post-Match Recommendations:

Aspetar Sports Medicine Journal - Football recovery strategies. (n.d.). Retrieved from http://www.aspetar.com/journal/viewarticle.aspx?id=180
Morgan, P. (2016, April 7). Post-Match Recovery Strategies for Soccer Players. Retrieved June 30, 2017, from http://www.historicperformance.net/blog//optimizing-recovery-
strategies-for-soccer-players
 Post-Match Recommendations:
(Cont’d)
1. End of Match: Switch Off
2. Hydrate: Time to continue to replace those lost fluids and
electrolytes
- 150-200% of sweat loss with high concentration of sodium
(500/700 mg/L)
- Most research suggests that a 2% decrease in bodyweight
reduces performance by 10-20% and subsequent dehydration
significantly attenuates the processes of recovery
3. Protein Shake : Have a flavored milkshake or a protein shake
with at least 20g of fast absorbing protein for recovery
• Protein and Carbohydrate will help restore glycogen levels
and stimulate muscle repair processes
• In addition, drink tart cherry juice due to high anti-oxidant
content to reduce oxidative stress and inflammation and
improve quantity and quality of sleep
4. Cold-Water Immersion (CWI) : Players should immerse themselves
in water between 41° and 53° (50-59°F) for 5 to 12 minutes to accelerate
the recovery process depending on the circumstances
• 2x5 minutes standing with 2 minutes seated rest at room
temperature between sets
• Hot/Cold showers and cold water bins, hydra-therapy pool,
cryo-therapy as alternatives
• The suggested mechanisms for improved recovery are via
reduced inflammation and muscle soreness, improved
circulation and subjective feelings of ‘recovery’
 Post-Match
Recommendations:
(Cont’d)
5. Compression Leggings: Wear Compression leggings!
• Some research supports the use of compression by
demonstrating reductions in inflammation up to
~15%
• Aim to increase the pressure on the ankle and to
decrease it on the mid-thigh to improve venous
return (i.e. improved circulation)
6. Nutrition:
• Eat a meal high in carbohydrate with a high-
glycemic index and protein within 1-2 hours of the
end of the match
- Complete meal containing CHO/Protein/Fat
. Ex: Pasta with chicken, rice with fish, etc.
 Post-Match
Recommendations:
(Cont’d)

7. Review/Reflect: Reflect on your performance and

self-care
8. Rest/Sleep: Th final step is to have a good night’s
sleep of 8-12 hours.
- Lack of sleep quality and quantity:
. Reductions in endurance performance
. Strength deficit
. Cognitive Performance decrements
. Poor immune system
- 8-12 hours of sleep depending on the person
. Short naps if struggle to get sleep
Post-Match Recommendations:
(Cont’d)
• Before Sleep:
• No Alcohol or Caffeine or high
protein food
• No electronic use
• Temperature regulated room (60-67
degrees)
• Dark and quiet room
• Relaxation techniques (disengage
the mind!!)
Recovery Strategies Applied to Elite Athletes
Method Sample Protocols
Cold water immersion (CWI) - 10˚C-15 ˚C (50-59 ˚F), 1-15 min
- Single or multiple immersions (e.g., 2×5 min with 2 min seated rest at room temperature between immersions)
- Immense part of body trained (i.e., lower body, - immerse to anterior superior iliac spine; whole body, immerse to
neck)
- Greater hydrostatic pressure to lower limbs when standing
Contrast water therapy (baths or - 1 or 2 min cold @ (8 ˚-15 ˚C) (46.4 ˚-59 ˚F), 1 to 2 min hot @ (28 ˚-42 ˚C) (100.4 ˚-107.6 ˚) ×1-4 sets
- Minimal time between baths or showers
showers) - Immense part of body trained (i.e., lower body, - immerse to anterior superior iliac spine; whole body, immerse to
neck)
- Greater hydrostatic pressure to lower limbs when standing
-Alternate to finish on cold for more aggressive recovery; finish on hot for relaxation
Compression garments - Minimum 12 hr
- Apply to appropriate limbs
- Custom-fitted garments may have greatest effect
Whole-body cryotherapy (WBC) - Dependent on design of the chamber, e.g., two-stage chamber consists of one or two vestibules where the
temperature -60˚C (~30 sec) and a main chamber in which the temperature is maintained within the range -110˚C to -
160˚C (1-3 min)
-Individual required to slow walk in chamber and remain in eye and voice contact with operators outside the
cryochamber
Active recovery - Continuous 8-25 min e.g. light jogging (multidirectional, dynamic stretching), cycling (e.g. 80 -100 rpm), cross-trainer
- Intensity ~65% VO2 max
Intervals e.g. 3 or 4 min moderate to fast, 3 to 4 min slow ×2 to 4 sets (e.g. cycling >100rpm, 80-90rpm)
-Intensity session average~65% VO2max
- Tempo running: e.g., 6-12 ×12-15 sec at 70-75% max speed (60-90 sec rest between reps)
-Pool recovery (continuous, intervals or combination): e.g., ~25 min consisting of low -intensity swimming, shallow
water walking, jogging, stretching, games
-Intensity session average ~65% VO2max
Electrostimulation - Minimum 3 hr
- Applied to posterior aspect of both knees
- Pulse adjusted to width that is tolerable and produces visible dorsiflexion and plantarflexion
Occlusion - 2×3 min each leg; 220 mm/Hg
- Supine position, cuff positioned around the proximal portion of the lower leg
- Opposite leg acts as recovery time between ischemic doses
Joyce, D., & Lewindon, D. (2014). High-performance Training for Sports. Windsor, Ontario: Human Kinetics.
When Recovery Strategies May be Applied
to Elite Athletes
Situation Example strategy options
Post-exercise (>24 hr between Use one strategy or multiple strategies together (may be repeated
sessions) hourly or next day):
. Active recovery
. Occlusion
. Cold-water immersion (CWI), contrast water therapy (CWT) or
cryotherapy
. Compression garments
- Duration may be modulated according to intensity, soreness, or
proximity of subsequent exercise
. Electrostimulation
Post-exercise (<24 hr between Use one strategy or multiple strategies together (may be repeated
exercise sessions) hourly or next day):
. Active recovery
. Occlusion
. Compression garments
- Duration may be modulated according to intensity, soreness, or
proximity of subsequent exercise
. Electrostimulation
During periods of No applied recovery strategies
development or adaptation
Joyce, D., & Lewindon, D. (2014). High-performance Training for Sports. Windsor, Ontario: Human Kinetics.
 Periodization of Recovery

Mujika, Iñigo, et al. “An Integrated, Multifactorial Approach to Periodization for Optimal Performance in Individual and Team Sports.” International Journal of Sports
Physiology and Performance, vol. 13, no. 5, Jan. 2018, pp. 538–561., doi:10.1123/ijspp.2018-0093.
References:
• Morgan, P. (2016, April 7). Post-Match Recovery Strategies for Soccer Players. Retrieved June 30, 2017, from
http://www.historicperformance.net/blog//optimizing-recovery-strategies-for-soccer-players
• (PDF) Managing Sleep and Jet Lag for Optimal Performance. (n.d.). Retrieved from
https://www.researchgate.net/publication/283297403_Managing_Sleep_and_Jet_Lag_for_Optimal_Performance
• Aspetar Sports Medicine Journal - Football recovery strategies. (n.d.). Retrieved from
http://www.aspetar.com/journal/viewarticle.aspx?id=180
• Do subjective symptoms predict our perception of jet-lag ... (n.d.). Retrieved from
https://www.researchgate.net/publication/12244921_Do_subjective_symptoms_predict_our_perception_of_jet-lag
• Duffield, R., Coutts, A., Mccall, A., & Burgess, D. (2013). Pre-cooling for football training and competition in hot and humid conditions. European
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ance_and_Recovery_in_Soccer/links/0a85e539aab1871eb8000000/Effects-of-Domestic-Air-Travel-on-Technical-and-Tactical-Performance-and-
Recovery-in-Soccer.pdf
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Performance Volume 10 Issue 5 (2015). Retrieved from https://journals.humankinetics.com/view/journals/ijspp/10/5/article-p648.xml
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 MSc, CSCS,
ASCA Level 2, USAW