Recovery is training
The session ends at the final whistle, but the development happens afterwards — in the cool down, the kitchen and the bedroom. Here's the recovery routine we teach every player, and why each part of it matters for a growing athlete.
The post-session routine
Cool down & stretch
End every session with 5–10 minutes of easy jogging or walking to bring the heart rate down, then gentle static stretching. Hold each stretch for 20–30 seconds without bouncing — hamstrings, quads, calves, hip flexors and groin. A player who stretches properly after training wakes up looser and trains again sooner.
- 5–10 minutes, not a rush
- Hold each stretch 20–30 seconds
- No bouncing — slow and controlled
Rehydrate
Players lose more fluid than they realise — even in cold weather. Water first, in regular amounts rather than one big glug. Milk is an excellent double-act: it rehydrates and brings protein along for the repair work.
- Water, little and often
- Milk is a great recovery drink
- Check urine is pale — dark means keep drinking
Refuel
Muscle refuels fastest in the hour after training. Get carbohydrate and protein back in — a sandwich, yoghurt and fruit, or a proper meal if it's mealtime. Skip this window and tomorrow's session starts half-charged.
- Carbs restock energy stores
- Protein repairs the muscle
- Normal food beats supplements
Sleep — the real secret
This is where development actually happens: deep sleep is when the body releases growth hormone and does the repair work training has asked for. Young players training hard should aim for 9–10 hours. Screens off an hour before bed; a dark, cool room.
- Aim for 9–10 hours
- Growth and repair happen overnight
- Screens off 1 hour before bed
Recovery habits for the week
Rest days are training too
Keep at least a day between hard sessions where possible — adaptation happens between sessions, not during them. An easy walk, a swim or a gentle bike ride on a rest day actually speeds recovery up.
Listen to the body
Tired legs and mild soreness for a day or two after a session is normal — it's the body adapting. Persistent fatigue, trouble sleeping or soreness that doesn't ease means ease the week back and tell the coach.
Soreness vs. injury
Dull, even soreness on both sides that eases over 1–2 days: normal. Sharp pain, one-sided pain, swelling or pain that stops play: stop, tell the coach and the parent — don't train through it.
Parents: the two biggest levers you control are the dinner plate and the bedtime. A balanced evening meal and a consistent 9–10 hour sleep routine will do more for the player's development than anything sold in a shop.