The Best Recovery Session for Soccer Players on Rest Days

If you are looking for the best recovery session for soccer players then you came to the right place. Recovery is a vital part of every soccer player’s routine and it is just as important, if not more important than all of the physical training you do on the field.

You can only train as hard as your body is recovered so if you don’t allow your body to recover you might eventually burnout or potentially face injuries. Nowadays, most soccer players have a false perception of what real recovery is because there is so much information out there online that makes it hard to know what is true and what is not.

As a kinesiology graduate, personal trainer, and amateur footballer I can tell you right now that real recovery is not a random “recovery session” you do once a week. Real recovery comes from using natural recovery methods daily and consistently so that your body learns to recovery faster over time.

One “recovery session” is usually not going to be enough to heal you properly, but with that being said, an optimal “recovery session” can have much better results than a suboptimal recovery session. A proper recovery session, although you should be doing this every day, should include prioritizing your circadian rhythm and mitochondrial function, which are the keys to longevity, recovery, and overall performance.

As a soccer player it is okay, and ideal, to have at least one full day off from training a week. That is why in this blog post I will be sharing what to do during your recovery session.

Best Recovery Session for Soccer Players

As I was explaining above, a “recovery session” is not an hour training session you do inside of a gym where you foam roll and get on the bicycle for 15 minutes. Those activities could help a bit under the right conditions, but you are better off prioritizing things that actually matter to your recovery and help you recover faster naturally over time.

This means that your “recovery session” starts from the minute you wake up and ends the minute you fall asleep. We’ll call these the basics. Once you have the basics down you can do a recovery session of light activity or movement, but depending on your training schedule you can even take an entire day off once a week.

Sleep

Get 7-8 hours of high quality deep sleep the night before.

Sunlight

Expose yourself to sunlight as much as possible, especially morning sunlight, to help align your circadian rhythm.

EMF Exposure

Protect yourself from non-native EMF and surround yourself with native EMF.

Nutrition

Eat a nutritious diet and avoid inflammatory foods

Hydration

Stay hydrated

Light Movement

When it comes to light movement you can do a variety of things at a low-medium pace for as long as you’d like. The point is to warm your body’s core temperature, bring blood flow all throughout the body, and move around a bit. You can do one or a combination of the following:

• Dynamic stretching (you can do some static stretching but its best to do pandiculations)
• Myofascial release massage with a massage or tennis ball (a type of foam rolling)
• Cross training (play individual or team sports)
• Light jog or going at a walking pace
• Hiking
• Barefoot juggling with the ball

Example Recovery Session on Rest Day

All of the basics discussed above and no activity at all

or

All of the basics discussed above and a 30-60 minute session of light movement outside, under the sun, and barefoot if possible. For example,

-Roll out fascia adhesions – 10-15 minutes

-Barefoot juggling 10-15 minutes

-Play Basketball 10-15 minutes

-Perform pandiculations 5-10 minutes

Summary

To summarize, an optimal recovery routine for after a soccer game or training session is crucial to get rid of muscle soreness, reduce inflammation and joint swelling, improve blood flow, recover faster, and get you ready for your next game.

In this list we provided you with various natural recovery techniques, many which are free and that you can start doing today, to begin improving how fast and efficiently your body recovers. The more consistent you are with these techniques, the better your body will get at recovering naturally.

Frequently Asked Question

What is the best soccer recovery equipment?

Some of the best soccer recovery equipment includes massage tools, post training ice baths or cold therapy tools, yoga mats, epsom salts, and EMF protection.

Why is soccer an important aspect of performance for soccer players on match day and training days?

Recovery is an important aspect of performance for soccer players (football players) because it has a huge impact on their athletic skill set, mindset, and technical ability. Good recovery will allow players to get proper refueling for their sore muscle, reduce inflammation, and prevent injury after a hard session or game.

What is the difference between passive and active recovery as a soccer player?

Passive recovery involves methods that allow the body to recover without engaging in strenuous physical activity. Techniques such as rest days and an epsom salt bath are two of the best forms of passive recovery.

On the other hand, active recovery is about engaging in low-intensity exercises or activities that facilitate blood circulation and flexibility without causing significant stress on the body. A light jog, dynamic stretching, and even activities like a light game of pickup soccer, futsal, beach soccer, soccer tennis, soccer ping pong, or any other sport falls under this category.

How can I begin improving my soccer skills right now?

To begin improving your soccer skills right now, check out our post on the best soccer training drills. If you are looking to accelerate your progress, contact us or sign an interest form for our private training program. It is also highly recommended to find a team or leagues to play in to be able to participate in soccer practice, small sided games, and real matches.