Science of football: Recovery with insight from FC Barcelona
25/05/2018
The Barcelona doctor combined with Goal's own Sport Science columnist Dr. Bahdur to discuss fatigue in football
In previous columns I discussed fatigue in detail.
These covered the effects of training and how heavy training loads, constant travel, congested fixtures cause fatigue and the “they get paid to do a job so shouldn’t complain about fatigue” does not really fit in from either a physiological, psychosocial or cognitive perspective.
Fatigue decreases performance, increases injury risk and this can have both physical and mental consequences that can extend beyond the short term. Dr Ricard Pruna who is part of the medical team of FC Barcelona joined me for this column in trying to summarise the different recovery methods.
So how do we beat fatigue?
One of the key combat strategies is managing the workloads of players and monitoring their levels of fatigue to ensure that there are measures put in place to prevent fatigue instead trying to react to it.
This can be done using both objective measurements but also subjective information. A team that has enough trust within the set-up enables players to be honest when they might be feeling physically, emotionally or mentally tired.
Being open allows medical and scientific teams, together with the technical teams to devise individualised strategies to help the player.
This can include: giving the player a few days off from training, resting players for matches, adjusting their individual load during training, or if the player is from another country or city, some time to go home.
With heavily congested schedules and the pressure to play the best players all the time, it is not always possible to manage the workloads so other recovery strategies can be used.
The first one is a simple, cheap and effective solution. Sleep!
It is important that players get enough sleep to allow their bodies to recover. This sleep can be in the form of a power nap after training or ensuring the players get a full night’s sleep after a match.
While this seems easy enough in theory, it is important to remember that playing matches can hype up the player and keep them awake. So even though a player may be physically tired from a match, the mind stays awake and prevents getting enough sleep.
Teams can provide players with advice on how to maximise sleep. These generally include: minimising phone use when going to bed, listening to calming or relaxing sounds, ensure the room is dark enough and stay in quiet areas.
Teams can also enhance the effect of sleep by adjusting times to report at training for the next day, or looking at travel plans that can maximise the players sleep.
One of the challenges some players face is the fact that when staying at hotels they find themselves in an unfamiliar environment, with an unfamiliar bed which can also compromise quality of sleep.
This can be countered by minimising nights players need to spend away from home and even by staying in hotels that have a standard set-up so it becomes familiar.
Routine is another way to improve recovery.
You have probably seen that after the full-time whistle, players get together and do some stretching.
This contributes to speeding up the recovery process. A good cool down usually would consist of some active recovery (walking, slow jogging) followed by stretching.
In some cases, the cooldown may be followed by ice baths or contrast baths.
Ice baths have traditionally always been used, but in recent years, questions have risen regarding their impact. Contrast baths include ice baths alternated with a few seconds in a hot shower.
You may have heard that the day after a game, most teams have a recovery/regeneration session.
This is usually referred to as active rest and enables the body to recover quicker as opposed to having a full day off.
Water is often a good medium for recovery techniques, players can do some light exercises while in water to increase the rate of recovery.
In addition to these training methods, a key part of recovery is the post-session nutrition.
Dieticians can provide individualised eating plans that maximise recovery.
General advice includes eating high GI carbohydrates immediately after, followed by low GI carbohydrates later and proteins.
Liquids containing electrolytes are also important, while liquids such as milk have also proven to play a role in recovery.
Not only is the type of food consumed important, but so is the timing of the consumption.
Players should avoid alcohol (no, the argument that beer has carbohydrates is not a good one).
Carbonated drinks, may have increased in use within sport, but should be avoided especially when still gaseous.
Antioxidants also can play an important role in recovery.
Compression garments have also come to play a role in recovery. This can improve blood flow which enhances the recovery.
Massage is a classic recovery technique, that is still very effective.
For those who can afford it, newer technologies such as cryotherapy, Normatec, vacuum therapy, hyperbaric chambers can all play a role in providing that extra edge when legs are tired and minor niggles and knocks are constant.
In addition to tools which improve recovery from physical exertion, teams should have strategies to minimise mental fatigue and the fatigue associated with things like travel.
Mental fatigue can be minimised by ensuring players have enough time away from the team set-up.
The constant time away can be hard and take a toll on a player’s family life.
Even when out with the family, players may be constantly reminded of their professional life through fans or media.
A strong, close support structure play a key role in ensuring that players can switch off, or have a space where they can just be human, away from the public persona and entitlement often asked of professional athletes.
Recovery forms an important part of the planning processes and using the right recovery techniques, at the right time can be key in providing an edge and increasing consistency of performances. To summarise recovery, Dr Pruna suggested these effective methods that he recommends:
I remember that the Super Eagles spent a lot of time in the swimming pool as part of their recovery sessions in 1994.
In 2002 a watched a documentary about Brazil's qualification series for the 2002 World Cup and I saw the players having ice baths (it was quite funny watching them trying to deal with the cold) and since then I have understood that recovery sessions are a normal part of an athlete's training routine.
Sports scientists and doctors say that a recovery session that involves either an ice bath, a hot bath, immersion in water (in a swimming pool or at the beach), a leisurely walk around or just leisurely kicking a ball around helps athletes recover better than inactivity.
Therefore, the Super Eagles had a recovery session this morning after their victory against South Africa. The main team that played against South Africa did a bit of stretching, then they took their place in the shade and watched the substitutes do some ball work.
The video is buy renowned Nigerian sports photographer, Modo Victor Ekene and the pictures are by BBC Sport's Oluwashina Okeleji.
phonemakemoney: Its South Africa that owns super sport and the commentator is a South African.
The commentator is a British man that grew up in Zimbabwe.
CAF has two English speaking commentators at this AFCON, Duane Dell Orca, who is South African and Steve Vickers who was born in Britain but grew up in Zimbabwe.
Steve Vickers has been the BBC's Zimbabwean football correspondent since 1993 and he also recently started commentating for Supersports.
Although he is British-Zimbabwean, it's clear that he has been supporting South Africa at this Afcon (he can't stop talking about them).
FULL VIDEO : Sen. Abbo In Face-Off With Tinubu, Senate Adhoc Panel Over intimacy gadget Shop Assault
Senator Abbo appeared before the committee that was set up by the Senate to investigate his alleged assault on a woman at a toy shop. The committe is chaired by Senator Sam Egwu (who is a former governor and former minister).
However, a faceoff ensued when Senator Abbo told that committee to tell journalists to leave the room
Here's a transcript of what happened.
Senator Sam Egwu: "We have finished listening to you talk to the whole word. We have listened to you, the whole world has heard you on television and everywhere. So what's the difference? You are just making a statement here. Even if it is one sentence, say what you have to say."
Senator Abbo: "I will not . . ."
Mrs Tinubu: "Ok, you see, distinguished. Mr Chairman sir" (Senator Egwu nods). "Distinguish, we want to tell you. . . You are just joining us. We have a procedure and we are also under law. What we are doing, we are doing as a legislature. You don't come in here when we invite you, despite that you are our colleague, you are on the other side now.
Everybody requires a fair hearing. What is going on with you affects us as a body. Alright? That is why the senate president constituted this committee and you can see the level and integrity of the people under here.
You don't come in here and dictate to us the procedures that we are supposed to do" (Senator Egwu says "adopt" ). "Adopt. And that is, you don't dictate to us because you undermine us by even trying to do that.
You haven't even listened to us. Even if we are going beyond what you expect, you can stop us, but you don't come on the other side and start dictating to us.
Do you want us to protect you or do you want us to defend you or you want to be on your own?"
Senator Abbo is trying to interrupt by saying, "Distinguished. Distinguished ma".
Senator Tinubu: "Because do you realise that the Senate. . . Off that mic and let me finish. Do you realise that the Senate, when we constitute this, whatever the law gives, we can also suspend you? Do you realise that?"
Senator Egwu wants to interrupt, but Senator Tinubu says, "No sir".
"You don't come here on camera. . ."
Senator Abbo interrupts: "I will not sit here and you threaten me with suspension".
Senator Tinubu says: "We are not threatening you!"
Senator Tinubu says, "With all due respect" but Senator Abbo interrupts:
"With all due respect, you are my colleague, you are a senator like me and you cannot threaten me with suspension. I take exception ma"
Senator Tinubu is speaking in the background:
"Off that mic. You are digging a hole for yourself. I'm also another woman. Better be careful."
Senator Egwu interrupts and addresses Senator Abbo:
"Excuse me. Distinguished, why are you behaving this way? This behaviour is not expected of you. There are about how many of us senators here and even if you take offence at what we say, listen and keep quiet. You have to address the chair. Please".
Senator Abbo says: "Mr chairman, is it out of place if I ask that I am not addressing camera, I am not addressing pressmen, after I have been taken to court? Correct me if I am wrong."
Senator Egwu: "If you have any objection to what we say, you'll at least hear our general comment on it."
Another senator says: "We take that decision on it, on what you've just said. You wait".
Senator Tinubu says: "You didn't even wait for us to talk before saying that this is the method that you want us to adopt. You didn't even wait"
Another senator asks Senator Abbo to tell the committee why he came before the committe, so Senator Abbo explains how he was invited by the Senate and the police, etc. He then says that the matter is in court and he doesn't want to say his side of the story on camera and then the media will "take it out".
Senator Tinubu said that what he just said is what they expected him to say initially, rather than trying to dictate to the committee the modalities that it should use. She says that they have respectable people in the committee, including a former governor and they know what to do.
Another senator appeals that the hearing should be conducted in a close session. He says that the alleged victim did not appear because she believes that the matter is subjudice and so it will be better to have a closed session.
After a long discussion, Senator Egwu asks the media to leave.
As per the part in bold, i think it’s also possible that he might be appointed as the next chief of defense staff. If all the current service chiefs are eased out at the same time, he might be pushed up as the CDS considering the fact that he will be the most senior military officer still in service. A major general (very likely from the north ) will then be appointed as COAS.
But if that's the case he will still need to be promoted to the rank of general and the new chief of army staff will be a lieutenant general.
A lieutenant general usually commands at least 3 divisions and about 60,000 men.
There's also another option, but I don't expect it in civilian rule.
A position could also be created for him.
General Hassan Katsina was the deputy chief of staff, Supreme Headquarters in the 1970s and Murtala Nyarko was the deputy chief of defence staff in the 1990s.
seunmsg: Simply put, he’s the next chief of army staff, right?
I think I should simplify this.
Back in the day, under military rule an officer could be promoted for a variety of reasons.
However, a major general usually commands a division and this has been maintained since we returned to civilian rule (GOCs are major generals, service chiefs are lieutenant generals and the chief of defence staff is usually a 4 star general).
A lieutenant general usually commands at least 3 divisions and that means that General Adeosun might either be made the chief of army staff, be made a commander of an international peace keeping force or might be retired soon.
For example, there were 2 generals in the Nigerian Army c2007 when General Martin-Luther Agwai was made the commander of the UN peace keeping force in Darfur, Sudan. General Azazi was the chief of defence staff of Nigeria at the time.
seunmsg: Simply put, he’s the next chief of army staff, right?
Not necessarily, but he's in a good position to be the next chief of army staff (there have been lieutenant generals and even generals who did not serve as chief of army staff).
Since February, the Nigerian and other regional armies have beaten back Islamic militant group Boko Haram. Although not gone for good, the militants are a shadow of their former selves. Max Siollunexplains the rapid turnaround in the Nigerian military’s fortunes and asks whether it can be sustained under new leadership.
Only four months ago Boko Haram seemed unstoppable. The group occupied an area bigger than Rwanda in northeastern Nigeria. A resident of a city under attack by Boko Haram described it as “a mortuary for the uncooperative and prison for the conquered”.
Yet, in less than three months the Nigerian army has done what it failed to do for the last six years, dislodging Boko Haram from all of the major towns and cities that it overran, and freeing nearly 1,000 kidnapped women and children.
How did an army that just months ago was accused of being in disarray, dogged by allegations of corruption, infiltration by Boko Haram, and of retreating from fighting the group, stage such a remarkable turnaround?
Several factors simultaneously coalesced to turn the battlefield momentum in the army’s favour.
In the January issue of New African, I argued, “Ending this insurgency will also require a regional solution. Nigeria cannot do this alone.” The challenge was how Nigeria could form a military coalition with neighbours that it has had military clashes with, like Cameroon and Chad.
Boko Haram did Nigeria a favour when it disturbed a hornet’s nest by capturing Nigeria-Chad border towns and engaged in cross-border raids that disrupted trade routes vital to landlocked Chad. Nigeria’s neighbour now had an economic incentive to fight Boko Haram.
Boko Haram also antagonised Cameroon and Niger with cross-border raids and recruitment in both countries. Boko Haram found itself in the crosshairs of an unlikely Multi-National Joint Task Force (MNJTF) military coalition between Nigeria, Cameroon, Chad, and Niger. Instead of facing one army, Boko Haram was confronted by four. The group lost the luxury of retreating to bases across the border before returning to Nigeria to wreak further havoc.
Tactical errors
Boko Haram also made tactical errors. It became more ambitious by seizing and holding territory, rather than sticking to previously successful hit and run guerrilla tactics. This shift in strategy stretched Boko Haram’s resources; forcing the group to fight a more conventional battle that Nigeria’s military are trained for. The army has had the challenge of fighting Boko Haram with inadequate or dated weapons. The Chief of Army Staff, Lt-General Kenneth Minimah, admitted that “the equipment the Nigerian army had was old, aging, obsolete equipment” and that “It is also common knowledge that the Nigerian troops were running from battle”.
According to the National Security Adviser, Lt-Colonel Sambo Dasuki, Nigeria “hit brick walls here and there” when it tried to buy newer weapons from Britain and America. Nigeria instead went shopping elsewhere. The government contracted a Czech company to refurbish and supply the army with second- hand T72 battle tanks from Hungary, bought MI-17 helicopters from Russia, and fearsome MI-35 attack helicopters from Belarus. The MI-35s, in particular, are a game-changing aerial weapon that one source described as “basically a flying tank”.
Nigeria’s soldiers received not only upgraded weaponry but also new management. Four months ago, Major-General Lamidi Adeosun was appointed as the new General Officer commanding the 7 Division, which leads Nigeria’s battle with Boko Haram. Adeosun was fortunate to arrive just in time to inherit the upgraded weaponry.
Adeosun also inherited troops who had been taught to fear their Chief of Army Staff more than they feared Boko Haram. Fighting spirit was reinforced by Minimah’s ruthless decision to order court martials that sentenced over sixty soldiers to death for mutiny against Adeosun’s predecessor and for refusing to fight against Boko Haram. Soldiers decided to stand and fight, rather than retreat and risk being court-martialled and executed. Adeosun also brought new tactics. A special forces unit, 72 Strike Force Battalion, implemented his new aggressive policy of “relentless pursuit” of Boko Haram. South African private military company Specialised Tasks, Training, Equipment and Protection (STTEP) reinforced the battalion with training and technical expertise. STTEP is headed by Eeben Barlow, a retired South African special forces officer who helped found the infamous private military company Executive Outcomes, which has engaged in conflicts in several African countries including Angola and Sierra Leone.
Elections and insurgency
Nothing energises a government like an election. Boko Haram’s threat to disrupt Nigeria’s recently concluded elections gave the government a firm political will to prioritise tackling the insurgency. In the end the government did the right things, but too late to save it from defeat in the elections.
President Muhammadu Buhari was elected partially on a mandate to “lead from the front” and take the fight to Boko Haram.
However, former President Jonathan did much of what Buhari promised to do if elected. In some ways, the roles of Buhari and Jonathan have been swapped. Buhari is the tough general who is supposed to subdue Boko Haram using military force, Jonathan the deal-making politician with a track record of maintaining negotiated armistice deals with militants, as he did with Niger Delta militants. It remains to be seen whether Buhari will have the tactical dexterity to not only maintain the military momentum, but also to find a long-term solution to the conflict.
It would be a mistake to think that the insurgency has ended. Nigeria has been here before. A military crackdown in 2009 severely battered Boko Haram but served only to provoke the group into lashing out with more intense mass casualty attacks. While the army has proved that it can pin Boko Haram on the ropes, delivering a knockout blow will be more challenging. The best the army can do is to degrade Boko Haram to its 2010 capabilities, when the group launched some attacks but didn’t threaten national security.
Incoming Nigerian presidents have a track record of retiring senior military officers inherited from their predecessors, and appointing new security leaders they trust. Dasuki and the Minister of Defence Lt-General Aliyu Mohammed are sure to lose their jobs. Both men were key figures in the military coup that overthrew Buhari in 1985. The heads of the army, air force, and navy are also likely to lose their jobs now Buhari has arrived. Their replacements will have to decide whether to change or keep the tactics of their predecessors.
Another open question is whether the Buhari government will deepen the military alliance with Nigeria’s neighbours. Greater cooperation would entail more systematic intelligence sharing, early warning stations, and permanently authorising their troops to enter each other’s territories in “hot pursuit” of Boko Haram fighters. Nigerian pride means that long-term maintenance of the MNJTF is unlikely. Even if the MNJTF lasts, Nigeria’s desire to command and control the coalition is likely to cause friction with the other MNJTF members.
The army is finally playing its role. The stage is set for the government to demonstrate it has learned from 2009 and that it can end as well as engage in conflict.
seunmsg: What is the implication of this promotion?
Based on precedence, only the chief of army staff gets promoted to the rank of a Lieutenant General. Was he promoted to understudy Buratai so as to ease the succession plan? Or maybe he’s being prepared to take over as chief of defense staff from Gen. Olonisakin as it seems unlikely to me that PMB will be comfortable with a southerner as his chief of army staff.
It's shocking that very few people on this thread know who General Adeosun is.
He was the commander of 7th Division, Nigerian Army in 2015. This is the division that is at the heart of the fight against Boko Haram.
Soldiers of the division had mutinied against their commander because they had insufficient equipment and their mates were being killed. General Adeosun stabilised the division and took the war to Boko Haram. They were able to recapture territory that was lost to Boko Haram
He was later appointed as the commander of the Multi-National Joint Task Force with headquarters in Chad. He continued his battle against Boko Haram from this position.
He was later made the head of training and last year he delivered a brilliant presentation before President Buhari, General Buratai and Governor Shettima at an Army training session that was held at Sambisa Forest (I watched it live). On that day I told someone that I would like him to be the next Chief of Army Staff.
Look at them Instead of them to be training ahead of the match against South Africa, they are in the beach showing off what I don't know.
jrusky: Dem don start again. Last world cup still fresh in memory.
Flowdada: You see am! They don begin groove now Small time the groove Go enter their body dem go loose guard before you know bafana bafana go flog dem But how come ighalo's belly disappeared over night abi Na my eyes, I think say that guy get pot belle oh lol
OyiboOyibo: They should underrate South Africa at their peril.... Egypt did and paid the price
Oziadayiokuku: Make una no do too much flexing come de collect arm from south Africa
Not again!
Anytime that the Super Eagles are engaged in the recovery process, people assume that they are just playing around.
THIS IS PART OF THEIR TRAINING.
Most athletes go through a recovery process to help their muscles recover after a difficult game.
Some athletes use cryotherapy (immersion in cold water), like the Eagles did after their game against Burundi, some use water therapy (the Super Falcons spend time in the swimming pool, while the Eagles, as you can see here, spend time at the beach), some go for a walk about, etc. These are all part of the recovery process.
By the way, the first two screenshots below are of tweets by the photographer who took the pictures in the first post. He usually takes great pictures of the Eagles and the Falcons.
elvisco10: na English we dey speak...y Arabic language on there flag..nd wat is the meaning
It's Ajami (Hausa language written with Arabic script) and it means "Victory Is From God Alone", which is the Nigerian Army's motto.
Hausa is one of the languages mentioned in section 55 of the Nigerian constitution. The motto is in Hausa language because of the origin of the Nigerian Army. The Army was initially known as "Glover's Hausas".
(The Nigerian Navy's motto is "Onward Together" and the motto of the Nigerian Air Force is "Willing, Able, Ready" )
Army commissions 288 flats to boost soldiers’ accommodation
By Editor -
July 7, 2019
Soldiers of the Nigerian Army resident at the Ikeja Cantonment had their accommodation problems reduced as various blocks of flats were inaugurated by the Chief of Army Staff, (COAS) Lt Gen Tukur Buratai on Friday, in Lagos.
A total of 10 blocks consisting of 288 flats were renovated and supervised by 45 Engineer Brigade.
Gen Buratai remarked while commissioning the project, that the renovation became expident to allieviate accommodation problems of troops and also to make their living quarters conducive for their immediate families.
He commended the efforts of the Nigerian Army Engineers for the quality of work and delivery at record time.
As part of the NADCEL 2019, prayers for peace and progress were also offered during a Jumma’at Service at the Bonny Cantonment Mosque, Victoria Island.
Officers present at the commissioning included the General Officer Commanding, 81 Division, Maj Gen Musa Yusuf and Chief of Logistics, Army Headquarters, Abuja, Maj Gen Udoh Okon. Others included Chief of Administration, Maj Gen KAY Isiyaku, Chief of Standards and Evaluation, Maj Gen Adekunle Shodunke, Maj Gen EG ODE, Maj Gen Ali-Keffi, Maj Gen Malu and many other senior officers
Sports › Re: Super Eagles' Recovery Session After Victory Over South Africa (Pics & Video). by naptu2(op): 2:42pm On Jul 11, 2019
