Six-point recovery plan to maximise training benefits

One of the most misunderstood principles of fitness training is the recovery process. This is especially true in Gaelic games.

The progress and development of fitness, strength, speed, agility and all the other physical qualities that improve GAA players takes place while they are resting. If the rest and recovery period is too short, the improvement in fitness and strength doesn't take place.

A hurler, camogie or football player can have the best training programme out there, but their hard work could be wasted and completely futile if their recovery is not adequate.

It is nonsensical to think that after doing the 'hard work' of training, the gains made could be so easily lost through insufficient recovery.

The relationship between recovery and fatigue and its impact on performance is huge. All GAA players require adequate balance between stress (training and playing matches) and recovery, this is essential for all players to achieve continuous high-level performance.

There are six main recovery strategies used in GAA to ensure correct recovery from tough pitch and gym sessions takes place.

The easiest, cheapest, and most effective recovery strategy is sleep. Numerous studies have identified that high-performing athletes require an average of eight hours quality sleep a night.

Even more interesting was a recent study that found athletes who slept less than eight hours a night has a 1.7 times greater risk of being injured than those who achieved the magic number of 8+ hours per night.

The second most effective recovery tool is food and water. Diet and nutrition play a key role in post-exercise recovery and repair of any muscle damage that takes place during training and games.

The real secret is to eat clean, quality food most of