This episode discusses key AIS findings regarding the use of Cold Water Immersion (CWI) for athlete recovery, highlighting both potential benefits and important considerations.

Sources

• Water Immersion Overview
• CWI - Is it Worth the Plunge?

CWI may offer slight, short-term recovery benefits following endurance-focused exercise, potentially reducing the time needed for recovery during periods of intensive training. It could also be beneficial after resistance training by reducing the inflammatory response and promoting muscle protein synthesis, although post-exercise nutrition should be considered. CWI may help mitigate muscle damage after high impact activities like plyometrics or hill sprints, particularly with increases in training load or muscle soreness.

During the competitive season, CWI may be used more frequently to prepare for competition, but caution is needed to avoid impacting training adaptations. In the pre-season, CWI can be strategically used to promote recovery and improve the athlete's perception of recovery, though impacts on training adaptation should be considered. Coaches should also consider the schedule of events when using CWI, ensuring it doesn't impact same-day performance, and it might be most useful following competition or a demanding session. Furthermore, CWI can be useful during injury recovery with professional guidance.

Key Messages:

• CWI should NEVER take priority over methods like sleep, nutrition, and hydration, and its timing and protocol (immersion duration and temperature) should be carefully considered.
• It is important to consider environmental conditions, with CWI being beneficial in hot weather, and individual factors such as age, sex, and body composition, along with athlete's feedback and preferences.
• CWI should be used carefully as it can impair muscle protein synthesis and may be harmful for those with peripheral vascular disease, with some athletes being more responsive than others.

If implemented, CWI should be integrated within a periodized plan and coach and athlete should consult with qualified professionals before implementation.

This Episode discusses the relationship between coach-athlete dynamics and burnout in young elite athletes. It examines how appraisals of the coach-athlete relationship correlate with and predict burnout symptoms, both generally and specifically related to sport.

The research highlights the crucial role of the coach-athlete relationship in athletes’ mental well-being.

Our AI hosts then discuss strategies for building and maintaining great relationships with your athletes.

Source

• Coach-Athlete Relationship: and Burnout Symptoms

The study uses longitudinal data from Swiss Olympic Partner Schools to analyse this relationship, also exploring the moderating role of mental toughness. Findings indicate a negative correlation between positive coach-athlete relationships and burnout, but longitudinal prediction was limited due to the stability of burnout symptoms over time. Mental toughness did not moderate the relationship between coach-athlete dynamics and burnout.

This episode discusses the Speed and Agility guide, detailing various speed and plyometric training methods for athletes. It explains the mechanics of plyometrics, emphasising the stretch-shortening cycle and the importance of proper landing techniques to prevent injury, particularly ACL tears in females. The guide also covers speed and agility training, differentiating between various types of speed.

Specific drills are described with illustrations and coaching points.

See the Speed and Agility Guide

• NSCA Speed and Agility