The importance of recovery between training and playing cannot be underestimated, but unfortunately often is.
A good recovery will not only ensure you are able to train and play at 100% physical condition, but it will also create a positive environment for your body to adapt to the stimulus you give it during training sessions. Remember your physical attributes improve during the periods between sessions, not during the session itself.
We have adapted an easy to follow recovery plan popularised by coach Ashley Jones, as used by the All Blacks and top ARL teams among many others. The aim is to perform as many tasks as needed to get to 100 recovery points within 24 hours of a hard game or training session. Just use a pick and mix of your favoured methods, as long as you make 100 points within 24 hours post game/session.
Click the file icon below to download a free printable version of our 100 Point Protocol.
As training should be individualised to the athlete, so should recovery. If you have a good coach and/or therapist you will already know your ‘hotspots’ when it comes to stretching and soft tissue. For protein shakes we recommend pure whey supplements, such as Impact Whey Protein from myprotein. Skins and Under Armour manufatcure quality compression garments. If any of these methods don't take your fancy then don't worry, just choose from the rest of the list.
Because ice baths just aren't for everyone...