#bitesize – Understanding the Benefits of a Flush Run for AFL Athletes

What is a Flush Run?

AFL Flush Run Recovery, or active recovery, is an essential tool in the AFL athlete’s recovery arsenal. Typically performed two days after a game, AFL Flush Run Recovery involves light aerobic exercise that helps promote blood flow through the legs. By increasing circulation, it aids in the removal of waste products that accumulate during high-intensity bouts and heavy collisions on the field. This proactive approach helps athletes feel better physically and mentally, setting the stage for effective training and preparation for the next match.

How to Perform a Flush Run

To perform a flush run, start by running slowly across the field, focusing on keeping your feet close to the ground. Unlike sprinting, which involves high knee lifts and significant force generation, a flush run emphasizes small, quick steps at a low intensity. The key is to gradually build up to around 60% effort, ensuring that you avoid fatigue while still boosting blood flow. By distributing the workload over many steps, this recovery run minimizes strain and promotes a quicker recovery.

Enhance Recovery with Mobility Exercises

Incorporating mobility exercises during a flush run can significantly improve its effectiveness. Simple movements like squats, upper back rotations, and hamstring stretches help restore muscle range of motion, preventing tightness and stiffness. These exercises can be interspersed throughout the flush run to maintain variety and keep the session engaging. Remember, the aim is to leave the session feeling refreshed, not fatigued, making it crucial to keep the intensity low and focused on recovery.

Effective Flush Run Variations

There are several ways to adapt a flush run to suit an athlete’s fitness level and recovery needs. For instance, you might incorporate 80-meter efforts with short rest intervals to maintain a light yet effective workload. These variations help keep the body active without inducing further fatigue, ensuring that athletes are ready to hit the ground running in their next training session.

In this video, we delve into the concept of a ‘flush run’ or ‘active recovery flush.’ This form of active recovery, performed typically two days post-game, helps athletes feel better by promoting blood flow and removing waste products from intense physical activity. 

We also discuss best practices for performing a flush run, including maintaining a high cadence with feet close to the ground, incorporating mobility exercises, and keeping intensity low. Additionally, different variations of flush runs and their benefits for recovery and readiness for the next training session are explored.

Highlights from the episode:

• Introduction to Flush Runs
• Benefits of Active Recovery
• How to Perform a Flush Run
• Mobility and Recovery Techniques
• Alternative Flush Run Methods