PERIODISATION AND PROGRAMMING OF RECOVERY MODALITIES: WHAT, WHEN AND HOW SHOULD THEY BE UTILISED IN TEAM BASED SPORTS?

The purpose of this review was to examine the efficacy of recovery modalities in accelerating the rate of recovery in team sport athletes. Further, how the use of such strategies may be periodised across the training plan to optimise both recovery and adaptation. An extensive literature search using both PubMed and SportDISCUS databases between 2004 and 2024 retrieved 35 articles. It was concluded that cold water immersion (CWI), sleep, foam rolling, and active recovery (ACT) could be recommended to enhance recovery in team sport athletes. CWI was found to accelerate recovery, particularly perceptual recovery. Two immersions of 5 minutes at 10-12° C separated by 2.5 minutes at room temperature seemed to be the most effective. Ongoing sleep education around the importance of sleep and recommended sleep hygiene strategies improved sleep duration, quality, and architecture. Specific sleep hygiene strategies included regular wake and bed times, limitation of electronic use before bed and, avoidance of caffeine, alcohol or stimulants before bed. ACT was deemed to only be utilised when no other recovery method was available post-match. 15 minutes of foam rolling can increase the rate of recovery but should be avoided as a part of warm-up strategies as it can decrease force production. The use of cold water immersion, sleep, foam rolling, and active recovery may result in greater training loads to be accomplished, and subsequently greater adaptive responses over time. The periodisation of cold-water immersion also plays a role in optimal recovery and performance. ABSTRACT FROM AUTHOR