Post Match Routines

There has always been a great deal of information about pre-match nutrition and warm-ups. What your child eats and how they prepare for a match physically can decide the outcome. I will commit some energy of my own to this particular topic in future blogs.

Today's topic, however, is what do you do after your child finishes practice or a match?
If you are from LA like me, you hop in the car as fast as possible and tackle the 405, 605, 91 or the 10. It can take up to 2 hours in the height of rush hour to get anywhere on our highways. This sometimes causes parents to shrug off the important cool-down routine for a quick 'stretch in the car". I have never understood how this is accomplished but I have learned to pick my battles.

Since self-reliance is an important trait to develop in young players it is necessary for them to take responsibility for this aspect of their daily routine. This means that they should have clean, dry clothes or at least a 'sweat suit' to change into. They should have a stretch strap or length of rope to aid in stretching, an appropriate tension and length of resistance tubing; and most importantly, water, fruit and at least one carbohydrate replacement drink.

Research shows that there is a 30-60 minute window for replacing vital muscle glycogen. Simply put, the carbohydrates that are ingested will be transported directly to the muscle belly for use in the next workout or match. This not only "refills the tank" but aids in recovery and prevents exercise induced immune system suppression. There is significant data that suggests that a replacement drink that combines carbs/electrolytes with at least 10-20 grams of protein is more effective for post-match consumption than carbs alone. After a light post match jog or bike I encourage players to start sipping their drink while they stretch. The athlete should follow this routine every 2 hours until they can eat a full meal.

I have attached a short stretching video for tennis players. These are static stretches that should be held for 20-30 seconds. Longer if the child has a problem area of tightness. The muscle unit is much more pliable when it is warm so this is probably the greatest prevention technique in your growing child's tool box. The hips are a common site for neglect which is why I start with and emphasize them. I realized that I left out the very important pec (chest) stretch. This can be completed by leaning against a fence post with your arm in an ' I solemnly swear...position'. Gently stretch the chest and repeat on the opposite side.



In an effort to speed recovery after a prolonged match or rigorous workout another technique to utilize is water submersion. A later blog will address this whole topic and the science behind it but for now, a simple dip in the pool or sitting in a bath with cool water will significantly aid in tissue repair and uptake of lactid acid (a- by product of metabolism). Of course, if your child has an area of soreness or a recent injury they should apply an ice bag for 10-15 minutes. This should be repeated at the top of every hour until they go to bed.

This is a perfect segway for the easiest and most effective recovery tool-sleep.
Children that are growing accomplish this while they sleep. This is the body's time to repair and build cells and if your child is not getting enough sleep this will negatively effect their health and growth.


To summarize these recovery techniques:

- Cool Down run or bike 5-10 minutes to bring heart rate down to normal levels
- Stretch
- Post match carb/protein drink
- Change into clean dry clothing
- ICE any problem areas
- Eat a proper full meal
- Regenerate with a dip in pool,ocean or bath tub
- Complete ' homework' exercises
- Get 8-10 hours of sleep

If you have any techniques that work for you please share, I am always looking to add to my tool box.