The best tip is recovery. Recovery post training and game is essential in optimising performance. As a player, this late into your season, you do not want to change your training load, and you want to keep this consistent as you have all season. What you want to change is to be better at your post training recovery and post game recovery to allow you to turn up to training and game day feeling fresh and ready to perform.
With finals fast approaching, now’s the time to fine-tune your preparation and make sure you’re showing up at your peak on game day. The most important performance booster at this stage of the season isn’t training harder — it’s recovering smarter. Let’s break down the essentials of recovery and why it’s your secret weapon as you approach the pointy end of the season.
Top Tip: Prioritise Recovery
By now, your training load should be consistent — you’ve built your fitness, refined your skills, and established your routine. The key now is to focus on how well you recover so you can continue to perform at your best during training and games.
Here’s how to get recovery right:
Nutrition & Hydration: Refuel and Rehydrate
Recovery starts as soon as the final whistle blows.
- Hydration Tip: Weigh yourself before and after training or a game. The difference in weight (in kilograms) equals the litres of fluid you need to replace. For example, if you’re 1 kg lighter post-session, aim to drink 1 litre of water that day to rehydrate effectively.
- Nutrition Tip: Post-game is the time to eat like royalty! A balanced meal rich in carbohydrates, protein, and healthy fats helps your muscles repair and replenishes your energy stores.
Sleep: Your Superpower
The most effective recovery happens while you sleep. Aim for 8+ hours per night — no compromises. Good sleep improves everything from muscle repair and immune function to reaction time and mental clarity. Create good sleep habits: limit screen time before bed, keep your room cool and dark, and stick to a consistent bedtime.
Other Recovery Methods: Use the 100-Point Recovery Table
While nutrition and sleep are the foundation, other recovery strategies can give you an edge. A simple and effective way to stay on top of your recovery is to use the 100-Point Recovery Table. Aim to hit 100 points before your next session. For example, if you train on Monday and again on Wednesday, your goal is to accumulate 100 recovery points between those two sessions.
Pick the activities that suit you and your schedule, and build a plan that works around your training and life commitments.
Final Thoughts
Recovery isn’t a luxury — it’s a performance essential. As finals loom, keep your training consistent and your recovery deliberate. Nail your post-session habits, and you’ll feel fresher, move better, and perform at your best when it matters most.
Ready to take your recovery to the next level? Start building your 100-point plan today and go into your finals with confidence.
Written by Physio Hayden Singe
