Recovery

Game Day +1

Ask any of the medical or performance staff if you need assistance.

1. Movement/recovery circuits

Low impact, low load, low speed. (See below)

2. Ice bath/hot-cold/epsom salts bath/GameReady

5 mins cold (+ 5 mins hot) x2

3. Sleep/relaxation

Compression to bed. Breathing/mindfulness app.

4. Massage/treatment

Light flush

Sample Recovery Circuit

– Choose 2 or more of the below movements
– Set a timer on your phone for: 20s ON, 20s OFF
– 8 rounds through (roughly 5.5 mins)
– Complete this for 3 sets, with 2-3 mins rest in between
(20-25 mins total)

Around the world mobility

With band or stick

Cat arch hip drops

With handles or on floor

Walking hip lock reaches

Light plate or stick overhead

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Lunge circle

With stick reaches