Posted: August 16, 2005

Multisport: Recovery Training - Chapter Four

This article is brought to you courtesy of Training Smart Online – The Experts in Training Program Design. We specialize in coaching athletes for: triathlon, marathon, swimming, cycling, running & more! Contact us at: www.trainingsmartonline.com.

By Angela Calder, Australian Institute of Sport

Acknowledgments:

The ACC wishes to acknowledge the following people for their contribution to the Advanced Coaching Study Pack – Recovery Training:
Angela Calder, Performance Unit, Australian Institute of Sport
Janet Bothwell, National Coaching Director, All Australia Netball Association
Bruce Osborne, South Australia Squash Association
Frank S Pyke, Director, Victorian Institute of Sport
Mark Sayers, Department of Sports Studies, University of Canberra
David Pyne, Department of Physiology and Applied Nutrition, Australian Institute of Sport
Sue Hooper, Department of Sport and Racing, 2000 Olympic Taskforce
Laurel MacKinnon, Department of Human Movement Studies, University of Queensland
Macmillan Education Australia
The National Coaching Foundation, UK
Sports Medicine Australia

ACC staff
Ben Harris 
Diane Bugg
Janice Yeung
Belinda White
Rebecca Layton
Tatijana Milicevic
Nicole den Duyn

Chapter 4: Psychological Recovery Techniques

Background reading and references

Loehr, J (1992) The New Toughness Training for Sports. Dutton: USA (not included in this study pack)

Psychological skills for recovery

This aspect of sport psychology is sometimes referred to as mental toughness training or psycho-regulatory training (PRT). All athletes can benefit from learning to use a few simple psychological skills to control emotions and mood states. In particular, improving self-awareness and motivation and decreasing reactions to stress are essential life skills. Recognition of the complex interaction and strong relationship between physical and mental states is important for recovery training. This is evident when muscle relaxation is observed in conjunction with lowered heart rate and blood pressure, and improved mood states.

Skills associated with developing mental toughness or emotional control involve a variety of relaxation strategies including: meditation, autogenic training, breathing exercises, music, relaxation massage and other techniques.

Meditation

Although passive rest is an important component of recovery practices, the time spent during passive rest can be used to include one of several relaxation and/or focusing techniques. Meditation trains the athlete to relax by controlling the parasympathetic (calming) nervous system through reducing noise or stimulation to the brain. By controlling this system the athlete can lower blood pressure, lower heart rate, slow down breathing rates, relax muscles and calm the sympathetic (excitatory) nervous system. This technique is useful for controlling stresses from training or competition particularly if the athlete is over-aroused. Meditation skills, like sport specific skills, take some time and practice to acquire and they are most readily learned by younger athletes who have fewer inhibitions and less noise to interfere with acquiring the skill.

Progressive muscle relaxation

Progressive muscle relaxation (PMR) can be done at the end of training or before going to bed. The technique involves tightening specific muscle groups, holding them firm for five seconds, and then relaxing. The regimen usually works by starting at either the feet or the head and neck, and working through muscle groups to the other end of the body. This process enables the athlete to identify the sensations of muscle tension and muscle relaxation in specific body parts. This increased awareness helps the athlete to recognise and then reduce muscle tension when it occurs. Like any sporting skill PMR needs to be practised regularly for best effects to be gained.

Autogenic training

Autogenic training has similarities with PMR. It is a self-induced technique where the athlete focuses on producing sensations in specific muscle groups. The two sensations most commonly used to promote relaxation are warmth and heaviness. Warm sensations indicate a relaxed state and are a useful focus after stressful situations.

Imagery and visualisation

All athletes have an imagination which can be developed to contribute to their training potential. Imagery relaxation, and visualisation, involve using the imagination to create a vivid scene. Four senses are used to generate the image: sight, smell, sound and touch. The image created by the athlete should evoke feelings of comfort and relaxation. Escaping to a relaxing place at the end of each day just before going to bed is a useful way of practising the technique and switching-off before going to sleep. Other images can be created and rehearsed to practise focusing on positives and game strategies.

Breathing exercises

Breathing exercises are used frequently in the martial arts. Learning breathing techniques and focusing on relaxing tense muscles leads to a more efficient physical state. Exhaling while applying static stretches also helps to produce a relaxation response in the body.

Athletes need to be instructed carefully in the art of performing this technique. Breathing in through the nose and expanding the rib cage laterally (at the sides) rather than distending the abdomen in front is a more effective technique and helps the athlete to maintain good posture during this procedure. Breathing out should also be done through the nose.

REST (restricted environment stimulation therapy) and flotation

Other psychological techniques revolve around the concept of REST (restricted environment stimulation therapy), sometimes called sensory deprivation or sensory minimisation techniques. Some of these skills are as simple as closing the eyes to reduce stimulation while other techniques require training (meditation) or specialised equipment (flotation). Reducing the amount of stimulation to the brain enables the athlete to focus more effectively on relaxing and becoming emotionally calm.

Flotation tanks provide an environment with minimal stimulation by reproducing weightlessness, with no sight and no sound (unless the athlete relaxes to music or listens to an affirmation tape). This technique takes two or three trials for most athletes to feel comfortable using so that they can relax completely, but it is remarkably effective for reducing stress and burnout, particularly in overstressed coaches. Not all athletes enjoy the enclosed feeling in the float tank and a few dislike the salty conditions of the water. Some wear swim goggles to protect their eyes.

Music

Music is enjoyed by almost all athletes but as an adjunct to training it is quite under-utilised. Although it is sometimes used in the weights gym to provide a motivational atmosphere conducive to sustaining repetitive workloads, it is equally as effective in evoking a relaxation response if the appropriate music is selected. Most athletes have access to a portable music system such as a walkman or small tape deck. Every athlete should be encouraged to create a bank of tapes they like which generate a range of moods and atmospheres, to produce either a stimulating or calming effect for them. These can be used in training and because they are quite portable they are also an excellent tool in competition or when an athlete is in an unfamiliar environment and is having difficulty relaxing. With practice, an athlete can learn to manipulate mood states to generate either optimal arousal or relaxation.

Apart from flotation and music, all these recovery techniques can be practised daily without the need for any specialised equipment or facilities. An ideal time for rehearsing these skills is immediately before going to bed. Learning how to switch-off from the day’s events will predispose a good night’s sleep.

Emotional recovery

At key times during the year, such as competitions and tournaments, school or university exams and Christmas, athletes are often excessively stressed. If they have lost a game or competition, or performed below their expectations they may benefit from some emotional recovery in their training program. Mood lifting activities can include watching an amusing video or comedy show on TV, reading an escapist or adventure novel, or going to a fun park, zoo or light entertainment centre. A sense of humour and a feeling of mateship, or team support, are invaluable in times of emotional stress. For teams or athletes in extended competitions away from home, and especially overseas, planning such activities as part of the tour is essential.

Article courtesy of www.trainingsmartonline.com - Expert Triathlon Coaching and Triathlon Training Programs.
This is chapter four of a five part series. Chapter Three.
Chapter Two.
Chapter One.

© Copyright Angela Calder, Australian Institute of Sport, 2005 - Reprinted with Permission