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Recovery Skills

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Table of Content


Sleep

Try to go to sleep and get up at the same time every day

Be smart about napping

Avoid bright screens within 1-2 hours of your bedtime

When it’s time to sleep, make sure the room is dark. 

Keep the lights down if you get up during the night.

Limit caffeine and nicotine.

Avoid big meals at night

Avoid alcohol before bed

Avoid drinking too many liquids in the evening.

Cut back on sugary foods and refined carbs

Breathing exercise

Body scan

Keep noise down

Keep your room cool

Make sure your bed is comfortable

Reserve your bed for sleeping (not for work or homework)

Stay out of your head

Make relaxation your goal, not sleep

Postpone worrying and brainstorming

 

Secondary

Yoga

 

Equipment:

Ear plugs

Eye Shades

Play

Belly Flop Contest

Worm

Freeze Tag
Relays

Australian relays

T-shirt relays

Water Polo

Tick tack

Cap on the flags

Invisi-Bottle

 

Equipment:

Beach Volleyball

Active Rest / Eating Habits

Easy hike

Easy bike ride

Light stretching

Foam rolling

Walk

Yoga

 

Eat light before morning practice

Eat protein after practice

Drink liquids in practice

Eat Balance on meals, Fruits and Vegetables, Whole Grains, Lean Protein, Healthy Fats

Have snacks between meals

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