Corrective Exercise/Rehab Pool Recovery Session by Angela Calder | Date Released : 02 Sep 1999 0 comments Print Close Pools are excellent environments in which to conduct recovery activities after hard sessions or games. Both active and passive recovery techniques can be used depending on the temperature of the water in the pool. Warm pools such as spas, are ideal for static stretching and very light active movements. Cooler pools such as swimming pools are ideal for more active movements interspersed with some static stretching. During active recovery work, water provides buoyancy and resistance properties which allow the individual to undertake gentle exercise with minimum impact on the body. Immersing the body in cool water (c.22 - 28oC) following hard exercise minimises post exercise oedema and some of the ensuing residual tension, as a result of the hydrostatic pressure and cool temperatures experienced by the immersed body parts. These factors together with water’s capacity for efficient heat transfer enhance the effectiveness of recovery techniques post game or training. Note: Any activity requires energy. If the initial focus of the post-exercise/game session is to recover energy stores by consuming appropriate fluid and food, then a recovery pool session can be conducted the morning following a late afternoon or evening game. This is to ensure that the energy required for an active recovery session is not used at the expense of the restoration of glycogen stores in muscles. Duration of session: 15 - 25 minutes (depending on the size of the pool and the number of athletes involved) Intensity: Light to moderate Formation/work pattern: Follow the Leader (walk along side of pool in a rectangular formation). Preparation: Athletes should be showered and rehydrated (sports drink or appropriate fluid) before the session begins. Each person should locate his/her drink bottle on the side of the pool for the duration of the session. Drinks (water, sports drink, or cordial) should be taken regularly throughout the session, eg every 5 min or after the lap sequences. NB. Laps should be done at a moderate to fast pace to keep athletes warm enough for stretching. Stretches are done against the wall/side of the pool. A shallow pool (eg waist to chest deep) is preferable, as deep pools are more difficult to stretch in. Pool Activity Lap or Reps Laps Walk forward with arm swings* 1 lap Walk backwards with arm swings 1 lap Side steps with flapping arms* (L ) 1 lap Side steps with flapping arms* (R ) 1 lap Backstroke 2 lap Drink / Hydrate Stretches Calves (R ) & (L ) 2 each side Shins (R ) & (L ) 2 each side Laps Side stroke (L ) Laps Side stroke (L ) 1 lap Side stroke (R ) 1 lap Walk forwards with arm swings* 1 lap Walk backwards with arm swings* 1 lap Lunges with shoulder outward rotations* (elbows bent into side – Flasher) 1 lap Backstroke 1 lap Drink / Hydrate Stretches Adductors (R ) & (L ) 2 each side Quads (thighs) (R ) & (l ) 2 each side Bottom (R ) & (L ) 2 each side Laps Side steps with flapping arms* (L ) 1 lap Side steps with flapping arms* (R ) 1 lap Hurdle steps forwards 1 lap Hurdle steps backwards 1 lap Side stroke (L ) 1 lap Side stroke (R ) 1 lap Drink / Hydrate Stretches Face wall - standing hip rotations (R ) 10 reps x 2 sets Face wall - standing hip rotations (L ) 10 reps x 2 sets Outward rotator stretch for hip (R ) & (L ) 2 each side Hamstring (partner held) (R ) & (L ) 2 each side Drink / Hydrate *Keep hands underwater to increase resistance Shower after pool work and complete upper body stretches in the shower: Triceps (R ) & (L ) 2 each side Lats (R ) & (L ) 2 each side Pecs/chest (R ) & (L ) 2 each side Neck (R ) & (L ) 2 each side If there are no recent injuries or bruising, and no colds or viruses, then contrast temperatures can be used in the shower: 1 - 2 min hot, and 10 - 60 secs cold. (repeat three times). Drink / hydrate to finish. Back to top About the author: Angela Calder Angela is a Performance Consultant for the Australian Institute of Sport. She specialises in Recovery Training and planning and has a diverse background with degrees in anthropology, archaeology and sports coaching. Angela has lectured to athletes, coaches and officials at all levels and to a wide variety of sporting organisations. Some of the more notable ones include: Tennis Australia, (Biennial Coaching Conferences, AIS and junior squads), Netball Australia (national team, and junior national squads), Basketball Australia (the Boomers), Melbourne Magic, the Wallabies, the Canberra Kookaburras, (plus many other club, state and national rugby union teams), Balmain, Canberra, Brisbane, Norths and Auckland rugby league clubs, Carlton, Essendon, Hawthorn and AFL Junior Draft squads, Squash Australia, the Strength and Conditioning Association and a large number of Olympic and National sports including Track and Field, Boxing, Archery, Triathlon, Sailing, Cricket, Soccer, and Swimming. Overseas. she has been a guest presenter at Coaching and Sports Science Conferences in Canada, New Zealand, USA, Wales and Hong Kong. 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