Match Recovery

The key to any successful soccer player, whether professional, college or youth, is your recovery after a match. The first 30 minutes when the match ends is vital for your recovery. As a soccer player, your body can push itself to the limit during the match, especially at the youth level where you are potentially playing two to three matches in one weekend! At the collegiate level, you can be playing three games a week with very little time to recover in between. At the professional level, you can play anywhere from one game to three games a week! The intense match schedule with the amount of energy your body exerts during a match makes your recovery routine even more important.

 

 

Step 1. A proper cool down following the match

 

Step 2. Seven to Ten Minutes of static stretching

 

Step 3. Hydration

 

Step 4. Recovery Drink

 

Step 5. Ice Bath if available

 

Step 6. Eat a good meal!

 

Step 7. Rest and Sleep!

 

 

It is the following day and you are most likely physically and emotionally drained. Soccer matches can take a lot of you and you will be tired the following day. How can you cope with this? The best thing to do for your body is to be active in the appropriate manner. Sitting around and relaxing is good for a little bit but if you do that for the whole day following a match, your muscles will never loosen up and you will find yourself being sore and stiff for a few more extra days. The following steps will help lead you in recovery the day after a match.

 

Step 1. Start by going for a walk

 

Step 2. Repeat the stretches you did following the game

**** use a foam roller to roll your muscles out if available

 

Step 3. Five to Ten minute slow jog

 

Step 4. Light ball work

 

Step 5. Repeat the stretches from before