Recovery has been on my mind as a strength & conditioning specialist. Why? For one, if you read the previous post than you can understand why proper recovery is needed to continue optimal performance. Players can skate as many times per week as they need to skate or as scheduled. However, if they don't take care of their bodies...nose dive!
Set It Up
Pick your mode of recovery: mobility work, static stretch, yoga, aquatherapy, massage, contrast bath, cryotherapy, heat therapy...what say you? If you have easy access to any of these at home, make it a part of your weekly routine. Make it a part of your daily routine, if needed.
You could spend as little time as possible on each mode, but the more time you spend, the merrier your recovery experience. Static stretching could serve as something that can be accomplished within five minutes. Be deliberate about it. Know the muscles you want to stretch. For example, for ice hockey players, our hips, legs, and back tend to become the most sore. So, a 5-minute static stretch session could resemble the following:
Glute stretch: 2 sets for 30 seconds
Quad stretch: 2 sets for 30 seconds
Hip Flexors: 2 sets for 30 seconds
Lower Back: 2 sets for 30 seconds
Mid-Back: 2 sets for 30 seconds
Only an example. Dabble in all of the modes but mean it.
Actually Do It
Really, do something. You have a short blueprint. But, you are ultimately the only person to achieve the best results throughout your season.
Derek Arledge, MS, CSCS - @teemptraining
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