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Most skaters focus their energies on preparing for the competition and the competition itself, but don’t give much thought to what they do after the competition.
No, I’m not talking about the party or ice cream with friends. I’m talking about planning for physical and mental recovery.
Planning what to do after a competition is not very glamorous, but without it, a skater’s risk for injury and burn out increases.
It’s very common for skaters to have no plan at all. Coach may say to take a few days off, but leave it to the skater and family to decide if they will do it.
There are three major parts to Competition:
- Pre-Competition
- Competition
- Post-Competition
Having a post competition plan is just as important as what you do before and during competition. Post competition recovery is paramount to avoiding burn out.
The best Post-Competition plan includes:
- Active Recovery (physical).
- Psychological recovery (mental) .
During competition, increased adrenaline (a hormone secreted by the adrenal glands) is circulated in a skater’s body. This adrenaline helps them focus and rise to the occasion physically and mentally. It can also stress them out if they are not playing their mental game properly.
In addition to this temporary state of high excitation, high levels of lactate can accumulate in a skater’s muscles when their physical performance reaches levels not usually met when unassisted by adrenaline.
The goal is to give their ultimate effort during performance, “leaving it all on the ice.”
Rest and recovery will also allow the body to adjust after the adrenaline high since these athletes often experience a “crash.”
Every athlete is different. Some will not feel the let down for days, some will feel it right away. This will also vary between events.
Skaters might feel like going back to the rink the next day, eager to work on the new skills only to find that they can ‘t even perform the previously mastered skills very well.
On the other hand, your skater might be on a roll right after competition, continuing to progress with new skills only to crash mid-week.
As a parent, I know it’s difficult enforcing time off after a competition. Your child will fight you, beg you to let them skate. Their coach might or might not feel that time off is necessary.
A body is not a machine. It needs to recover.
Signs that a skater needs a recovery time out after a competition
1) Tired needs lots of sleep. Doesn’t feel like doing anything but lie around
2) Over-tired and can’t sleep, and is restless and irritated.
3) Short tempered, tantrums, melt downs 1-5 days after competition.
4) Skater can’t perform easy skills on the ice.
Does this sound familiar?
The skater goes back to the rink for practice on the Monday right after competition but can’t jump well. Gets frustrated. Gets more and more tired and more and more frustrated until midweek when they finally break down.
Result:
3-4 days of poor quality practice and misses 1-2 days due to fatigue. Skater, family and coach have to endure frustration and anger due to skater’s fatigue culminating in a full blown melt down. Ends up taking days off to recover, and is more susceptible to burn out.
Does this sound better?:
The skater plans a 2 day break after competition to allow the body to rest and recover from adrenaline rush and physical and mental exertion. Skater is cranky and calls you “meanie” because you won’t give in. Skater goes back to the rink on the third day, hungry to be on the ice and ready to skate.
Result: 2 days off. 3 days of good quality practice.
Even though your skater may resist the days away from the rink, enforced rest and recovery will decrease unnecessary stress for your skater, which will extend to your family as well. It will also save time and energy in the long run.
Mental skills training can make a difference because it can help you access what is already there during competition and practice. Start here; download “Confidence Myth Busters,” a complimentary eBook and make a change.