This is John Grace's slidedeck on Recovery for High Performance Sports from Ohio University. John presents fundamental concepts on recovery and gives an in-depth look at the research and implementation of recovery strategies for sports. John is the former Assistant Fitness Coach for Vancouver Whitecaps FC and is a Sport Performance Coach at Athletic Lab in North Carolina.

1. RECOVERY FOR HIGH PERFORMANCE SPORTS
John Grace
@john_r_grace

2. FUNDAMENTAL CONCEPTS
RECOVERY METHODS
RESEARCH
IMPLEMENTATION & LOGISTICS

3. FUNDAMENTAL CONCEPTS

4. OH,
THIS
OLD
THANG?

5. Biologically
Dictated
Periodization
Dr. Mike Young

8. OVERTRAINING
IS LIKE…

9. EXAMINING OVERTRAINING
C o o r d i n a t i o n
S l e e p Q u a l i t y
M o t i va t i o n
R e s t i n g H R
M u s c l e S o r e n e s s
R e c ov e r y T i m e

10. Recharging
the
Battery

12. • Reaction time increases
• Impaired cognitive function
• Mood fluctuations

19. • No enhancement of physiological markers
• No significant change in sprint times
• Decrease in perceived muscle soreness

26. WHAT DOES THIS MEAN?
Physiological Psychological
Sleep
Nutrition
Compression no change
Massage no change
Cold Water inconclusive

28. IMPLEMENTATION

30. Data co lle c tio n fo r the sake o f
data collection is a waste of time

31. THE SURVEY
SAYS

33. au-ton-o-myFreedom from external control or influence;
independence

34. *performed at very low intensity
**wear compression garment if you’d like.
choose one:
10-20 minutes
Foam Roll
Massage
10-15 minutes
Bike*
Jog*
Swim*
10 minutes
Cold Tub
Hot Tub
Contrast Bath

35. TAKE HOME POINTS
Biologically dictated
periodization
Perception is reality
Provide autonomy where
possible
Collect actionable data

36. JOHN.GRACE@ATHLETICLAB.COM
@JOHN_R_GRACE
ATHLETICLAB.COM
FITFORFUTBOL.COM
ELITETRACK.COM