The Latest Research on Ice Bath Recovery Methods and Its Connection to FootyCategoriesBlog Elite Lifestyle Get Better Plan Training Program

The Latest Research on Ice Bath Recovery Methods and Its Connection to Footy

Ice baths are a popular way for athletes to recover after a strenuous workout, but there has been some debate about whether or not they are effective. A new study has shed some light on the matter and found that ice baths do have benefits for footballers. In this blog post, we will take a look at the latest research on ice baths, what AFL strength and conditioning coaches think about it, and what footballers should do to get the most out of them.

 What is an Ice Bath?

An ice bath is when you immerse your body in a tub of cold water and ice. The frigid temperatures help to reduce inflammation and pain, and can also speed up the healing process. Many athletes use ice baths after workouts or competitions, but they can be beneficial for anyone who is dealing with an injury or sore muscles. While the idea of an ice bath may sound daunting, the key is to start slowly and gradually work your way up to colder temperatures. You should also limit your time in the tub to no more than 20 minutes, as staying in for too long can actually lead to further inflammation. With a little preparation, an ice bath can be a powerful tool for managing pain and promoting healing. Strength and conditioning coaches across Australia endorse this recovery method and use it regularly with their athletes.

What is the Theory That Supports the Ice Bath Recovery Method?

The reasoning behind ice baths is that high-intensity exercise creates microtrauma or microscopic tears in the muscle fibers. This microscopic muscle injury is really a purpose of exercise because it promotes muscle cell activity, which aids in muscle healing and strengthening (muscle hypertrophy). However, it has been linked to DOMS (delayed onset muscular discomfort and soreness), which occurs 24 to 72 hours after exercise.

It is thought that the ice bath would:

  • Constrict blood vessels and drain waste items out of the damaged tissues, such as lactic acid.
  • Slow down physiological processes by lowering metabolic activity.
  • Swelling and tissue disintegration are reduced.

The enhanced blood flow from rewarming is thought to speed up circulation and, as a result, accelerate the healing process.

 What Does Research Say About This Particular Recovery Method?

The majority of research on the effects of ice baths and cold water immersion on exercise recovery and muscular soreness has come up with ambiguous or inconsistent results. Read on to find out what studies have come up with so far:

  • According to studies, icing muscles after a high-intensity workout reduces inflammation, slows muscle fiber growth, and delays muscle regeneration. This would be especially bad for athletes who are striving to bulk up their muscles.
  • When compared to rest or no intervention, a Cochrane review of 17 studies found some evidence that cold-water immersion reduced delayed onset muscle soreness. There was insufficient evidence to say if it helped deal with tiredness or recovery. Running studies revealed the most benefits. All of the studies were of poor quality, with no threshold for adverse effects and no active follow-up with participants.
  • An analysis of 13 research found a modest indication that contrast water therapy was better than passive recovery or rest at minimizing exercise-induced muscle soreness recovery, but the difference was minor. Contrast water treatment, cold water immersion, active recovery, compression, and stretching had little effect on muscular discomfort.

What are the Best Recovery Methods for AFL Players?

Now that we know a little bit more about the theory and research around ice baths, what other recovery options should AFL players consider for the best recovery from their workouts? The following methods have been shown to be most beneficial for muscle soreness and inflammation. These methods have been utilized by strength and conditioning coaches in Melbourne for their athletes. Check them out:

1) The RICE Method 

RICE is commonly used during the acute injury phase, it’s an acronym in the world of sports medicine. It stands for rest, ice, compression, and elevation. The RICE method is often recommended as a means of treating acute injuries, such as muscle strains or ankle sprains. The theory behind the RICE method is that it will help to reduce swelling and pain while promoting healing. However, there is limited evidence to support the effectiveness of this approach. Some studies have shown that ice may actually delay healing, and elevation has not been shown to have any significant impact on recovery. Despite the lack of scientific evidence, the RICE method remains a popular option for athletes seeking to recover from an injury.

2) Active Recovery

As an AFL athlete or strength and conditioning coach knows, the key to maintaining peak performance is to allow your body adequate time to recover from strenuous activity. Too much exercise without enough rest can lead to fatigue, injury, and a decrease in overall performance. While complete rest is important, recent research has shown that active recovery – low-intensity exercise performed during the recovery period – can actually speed up the recovery process. Active recovery helps to increase blood flow to the muscles, which helps to remove waste products and deliver fresh oxygen and nutrients. In addition, active recovery helps to reduce muscle soreness and improve range of motion. As a result, active recovery can be an effective means of helping athletes recover from strenuous exercise and preventing injuries. 

3) Stretching

No matter how fit you are, athletes will always suffer from some form of muscle soreness, especially after a strenuous workout or competition. While there’s no surefire way to prevent this type of discomfort, stretching can help to loosen tight muscles and promote blood flow, which can speed up the healing process. Additionally, stretching can improve your range of motion, helping you to avoid injuries in the future. For these reasons, it’s important to make stretching part of your post-workout routine. If you’re not sure where to start, there are plenty of resources available online or you can ask a strength and conditioning coach at Prepare Like A Pro to help you get started on the right foot. So don’t forget to stretch – your body will thank you for it! 

4) Yoga

Yoga has been shown to be an effective means of helping athletes recover from injuries. Studies have shown that yoga can help to improve range of motion, flexibility, and strength. In addition, yoga can also help to reduce pain and inflammation. As a result, it is not surprising that many athletes are turning to yoga as a way to speed up their recovery. While there are many different styles of yoga, all of them can be helpful for injury prevention and recovery. For example, Hatha yoga focuses on slow, gentle movements, while Ashtanga yoga is more fast-paced and intense. However, the most important thing is to find a style that works for you and that you enjoy. By incorporating yoga into your training routine, you can help to improve your overall performance and reduce the risk of injury.

Check out our recovery playlist for some how-to videos:

Conclusion

So there you have it – four different methods that can help you to recover from a strenuous workout or competition. Of course, this is not an exhaustive list, and there are many other options available. But these are a great place to start if you’re looking for ways to speed up your recovery. And remember, the most important thing is to listen to your body and tailor your recovery methods to fit your individual needs. So experiment with different methods and find what works best for you.

If you need proper guidance or instructions on how to prepare yourself for the rigors of playing AFL, get in touch with Prepare Like A Pro. We can help you to create a personalized training program that will help you to reach your peak performance.

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How to Train Like an AFL Speed Forwarder DefenderCategoriesBlog Elite Lifestyle Players Training Program

How to Train Like an AFL Speed Forwarder & Defender

An AFL speed forwarder and defender train by doing a variety of exercises that help them improve their speed and agility. One of the most important things for these players is to be able to change direction quickly. This allows them to get around opponents and make tackles which are key performance indicators for speed forwards and defenders. In this blog post, we will discuss how AFL speed forwards & defenders train and look at the exercises that these players do to improve their performance on the field.

What is an AFL Speed Forward?

An AFL speed forward is a player whose primary role on the field is to create space and get down the pitch quickly. This can be done through a variety of different techniques, from using quick cuts and changes of pace to making big, hard-cutting runs. Whatever their method, effective speed forwards are key players in any successful AFL team because they help to open up passing lanes and break down defensive formations.

Due to the demanding nature of their role, speed forwards requires tremendous levels of athleticism and endurance in order to perform at the highest level for an entire game or match. And because the speed forward position requires such a high degree of skill, many teams will seek out young players with a natural flair for moving quickly across the field and making snap decisions in order to cultivate them into top-level athletes. 

What is an AFL Speed Defender?

 

An AFL speed defender is a type of player who excels at intercepting and defusing the opposition’s forward thrusts. Typically, these players are top athletes with superior speed, agility, and coordination. They are experts at reading the play and positioning themselves to cut off offensive drives, catch passes, steal the ball, and disrupt offensive sets.

Because they have such an important role on the field, AFL speed defenders often work closely with their team’s coach to strategize about how to deal with different types of offensive attacks. At the highest levels of competition, AFL speed defenders have to be fast learners and highly adaptable in order to keep up with the ever-changing movements of their opponents. Whether it’s testing new defensive formations or refining their skillset through drills and training sessions, these players never stop working to become better at what they do.

How Do AFL Speed Forwarder & Defender Train?

So how do these players train? For starters, both speed forwards and defenders need to have a base level of fitness to perform at the highest level. This means that they need to be able to run long distances and sprint without tiring. What kind of AFL fitness training should these players be doing?

One of the most important things for speed forwards and defenders is to be able to change direction quickly. This can be done through a variety of different exercises, such as sprints, agility drills, and plyometric exercises. These exercises help to improve the player’s coordination and balance, which are essential for changing direction quickly on the field. 

Plyometric exercises are a type of exercise that helps to improve explosive power. These exercises are often used by athletes who need to generate a lot of force in a short period of time, such as sprinters and jumpers. Some examples of plyometric exercises include box jumps, medicine ball throws, and jump squats. These exercises help to improve the player’s ability to generate force quickly, which is essential for sprinting and making quick changes of direction. 

In addition to plyometric exercises, speed forwards and defenders also need to do a lot of sprint work. This helps them to develop the endurance and leg strength necessary for running long distances at high speeds. Sprinting also helps to improve the player’s coordination and balance. 

Speed forwards and defenders also need to have a strong upper body. This helps them to be able to shrug off tackles, maintain their balance when being pushed around, and generate more force when tackling or jumping. Upper body strength can be developed through a variety of different AFL strength & conditioning exercises, such as weightlifting, push-ups, and pull-ups. 

Finally, speed forwards and defenders need to have good mental toughness. This helps them to deal with the challenges of playing such a demanding position. They need to be able to maintain their focus for long periods of time and make quick decisions under pressure. Many players find that meditation and visualization techniques help them to develop the mental toughness necessary for success on the field.

By following a proper training regimen that impacts the necessary AFL fitness components, speed forwards and defenders can become some of the most dangerous players on the field. They possess a unique combination of speed, agility, strength, and mental toughness that allows them to take over games and make plays that other players simply cannot. If you’re looking to take your game to the next level, then emulating the training regimen of an AFL speed forward or defender is a great place to start. 

Watch our presentation on how a developing speed forward and defender should train to maximise performance: 

Want to take your game to the next level? Then You Must Prepare Like a Pro

Contact us to get started on your journey to becoming an AFL speed forward and defender. Our expert coaches will help you every step of the way with tailored programs and drills that will improve your athleticism and confidence. Whether you are a beginner or an experienced player, we can help you take your game to the next level.

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AFL Athletic Development Training for the YouthCategoriesBlog Elite Lifestyle Training Program

AFL Athletic Development Training for the Youth

Australian rules football or AFL is a great sport to play. It is intense, fast-paced, and exciting. But it can also be dangerous if you are not adequately prepared. That is why AFL athletic development training is critical for young developing players. Strength & Conditioning coaches will help you learn good habits with proper techniques and improve your overall athleticism. This will make you a better player and help keep you safe on the field. So if you want to excel at AFL, be sure to participate in athletic development training!

What is AFL athletic development training?

AFL athletic development training is a strength & conditioning program designed for physically developing players. This conditioning program develops the physical attributes that are necessary for AFL competition. Typical areas of training include speed, strength, and agility. But these types of workouts can vary depending on the specific skills needed on each team or position. Most teams also have a different regimen they follow each day to stay on top of their game.

Some employ junior weight training and junior lifting programs.

These programs help players increase muscle strength and size. For experienced players, this can also help with injury prevention. Other teams may focus more on cardio workouts, yoga, or Pilates. These are great for improving athleticism, endurance, and flexibility while helping you avoid injuries. Players who participate in intense training sessions should always give themselves plenty of rest days in-between workout days. This will help their body recover to perform at top form every time they are on the field.

To learn more about the benefits of different training methods check out our Get Better Plan YouTube playlist:

 How to get started with AFL athletic development training?

To begin athletic development training, you should find a reputable strength and conditioning coach or professional that you trust. Look for someone who has experience working with athletes your age and has a good reputation in the community. Once you find a trainer, ask about their training regimen and what they recommend for players just starting out.

 Next, set up a time to meet with them to discuss your athletic development training program. You should also establish a timetable to follow along that accommodates school, work and sport. This timetable will ensure you never miss a workout or come to a training session unprepared. Once you begin, make sure to stay consistent with your regimen and attend every training session! This will keep your body from becoming fatigued and give you better results. Plus, it is always good to have someone keeping tabs on you and ensuring that everything is going smoothly.

 What should you look for in an athletic development training regimen?

 Now that you know what AFL athletic development training is and how to get started, it is time to look at some of the qualities you should look for when designing your program. First, be sure to search around and find a trainer with excellent credentials. Make sure they have worked with athletes your age before, have a lot of experience working with kids, and are well respected in the community. Once you find someone who checks all these boxes, establish a time to meet them for an evaluation. During that session, be sure to ask about their qualifications and get examples of past clients they have worked with. Also, try asking about their training regimen and what you can expect with AFL athletic development training. 

Last, ask them when they think you should work out and what days would be best for your schedule. Second, make sure to find a program that includes plenty of elements from all three areas of athletic development: speed, strength, and agility. These skills are essential for all players on the field.

What exercises are expected in AFL athletic development training?

You can expect to see many typical exercises in AFL athletic development training. Start by looking up examples on our YouTube channel: 

 

This will start your body off on the right foot, allowing you to work out harder with less risk of injury. When it comes time to do speed drills, you should focus on running drills like the Y-drill, T-drill, and shuttle run. As you work out your strength with lower bodyweight exercises like squats and lunges, make sure to keep proper form; drop down into each squat slowly and come up explosively. Also, do not forget about mobility! Focus on doing explosive movements like box jumps, broad jumps, and obstacle courses. These movements will help to build synaptic connections in the brain and increase your coordination and speed on the field.

 What are some benefits of AFL athletic development training?

 There are many benefits to participating in AFL athletic development training. Some of the most common include injury prevention, improved coordination, better endurance, and increased overall fitness. It is also one of the best ways to improve your ability as a football player and make sure you can keep up with your teammates and opponents. And the skills you learn through AFL athletic training will help you during training, practice games, and games throughout the season!

 Whether you are a parent of an aspiring young athlete or a young football player yourself, try talking to your school’s coaches about adding AFL athletic development training to their team’s weekly workouts. This will help keep everyone in shape and ready to play at game time!

For more information on how we can help put a program in place for your school or football club, check out our website: 

Football Clubs and Schools

Or email Jack at Jack@preparelikeapro.com

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