The summer break is a perfect moment to regain freshness and recharge the batteries after 10-11 months training and playing/coaching games.
In this blog I will share 10 top tips for players/coaches to do during these weeks to enhance recovery and to be top fresh for the next season!
1. REFLECT on the past season
Reflect and write down the main lessons learned from last season. Then it’s time to switch-off from football so that also your brain can recover. Learn from the past, but focus on the future. Look ahead, think positive and set new goals!
2. Spend time with FAMILY and FRIENDS
After training, playing/coaching (and traveling) for 10-11 months, players/coaches deserve a couple of weeks of rest. It’s more than ever time to enjoy with your loved ones. Make sure you and your players can be fully present at these moments to create life-lasting memories!
3. READ A BOOK or start a study/course
Exploring a new language, starting a coaching license, preparing for life after football, studying about investments or just reading about health are just a few examples to consider.
Expanding your knowledge, developing critical thinking, fostering personal growth and self-reflection, and gaining new insights are just some of the many advantages associated with reading and/or studying. Relax and enjoy!
4. KEEP MOVING!
The off-season is the perfect moment to regain freshness and recharge the batteries. Stay active as movement is crucial and the best medicine. Sport has the unique power to bring people together!
Different sports with an interval character such as tennis, padel, badminton and squash are great ways to maintain the basic fitness of players. And off-course, playing football with your friends is also enjoyable!
Golden rule: players don’t have to be top fit at the start of the next pre-season, but TOP FRESH!
But if you, as a player, are looking to plan something extra or as a coach, want to provide additional information to your players during this period, then keep reading.
My advice is to INVEST IN OPTIMIZING YOUR OWN HEALTH and always to first identify and address any potential weak links and/or imbalances before engaging in additional training. How and by whom? Below are my six tips! Good luck!
5. Visit your general practitioner or sports DOCTOR
Ensure that you are relieved of little niggles and that you can start the pre-season feeling refreshed. A regular check-up and blood test can be helpful as a preventive measure. Your doctor is usually your first point of contact and will often refer you to specialists when necessary.
In some organisations this is the 'team behind the team', in some other teams 'the team behind the team behind the team'. Players in professional clubs often begin their pre-season with a medical screening. However, regardless the level, every player deserve equal guidance and support.
If you don't have access in your team to different experts, you can build your own team to guide you. That's one of the reasons why I love the following quote:
"You don't have to be a professional athlete to be treated like one." – Dr. Stijn Indeherberghe
6. Schedule an appointment with your DENTIST
It's advisable to visit the dentist at least once a year. Numerous studies have already shown a correlation between dental/oral/jaw problems and muscle injuries. Prevention is better than cure, so make sure to maintain good oral hygiene as well.
7. Book a visit to a PODIATRIST
Everyone can benefit from being screened by a podiatrist, even if you don't currently experience any issues. A podiatrist can advise on your current and new shoes, and can design custom-made insoles specifically tailored to your needs.
8. Get in touch with your OSTEOPATH
Whether you have a specific complaint or simply want to improve your movement patterns, consider having your musculoskeletal system, organs, and tissues examined and treated by an osteopath. An osteopath will investigate the underlying causes of any potential issues such as imbalances or weak links, provide treatment accordingly and can refer you to a physiotherapist or movement coach for an individual programme.
*Important note*: Individual programmes - inclusive extra/individual training sessions - have always to be aligned between player, technical/medical staff and external coaches. Communication is key. It's about doing the right things at the right moment with a player. Sometimes it's a great exercise, but the summer break is not the right moment.
9. Have your BODY COMPOSITION assessed
A DEXA scan provides highly accurate information about your body fat percentage, muscle mass, and bone density. This is recommended for optimizing your individual movement programme with the physiotherapist and adds an extra piece of information for the nutritionist.
10. Consider NUTRITIONAL GUIDANCE
A nutritionist or dietitian can assist you in optimizing your nutrition and hydration patterns, supporting in selecting the right foods and cooking tips, and eventually advising on supplements to enhance your health, well-being, performance and recovery.
You can also have your body composition assessed. A DEXA scan provides highly accurate information about your body fat percentage, muscle mass, and bone density. This is recommended for optimizing your individual movement programme with the physiotherapist and adds an extra piece of information for the nutritionist.
"Working together and being guided by an interdisciplinary team is your road to gold!"
How many boxes will you check off in the upcoming weeks?
Are you looking for any recommendations, or do you need help in setting up your team behind the team (behind the team), let's get in touch!
ENJOY THE BREAK! :-)
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