As fun as they are, tournament weekends can be exhausting. Back-to-back games in the sun or rain, juggling nutrition, hydration, and the emotions of a soccer match, all wear down mental and physical resilience. So, it’s essential to dedicate time to recharging after a long soccer tournament weekend.
Here are six ways to recharge after a long soccer tournament weekend.
1. Hydrate Well
Although this might sound basic, hydration is the key to being a successful athlete. Drink plenty of fluids during and after your tournament. Electrolytes in coconut water, sports drinks, or broth can help your body recover quickly. Avoid too much sugar or caffeine as you try to recover quickly.
2. Get Deep Sleep
Sleep is our body’s way of recovering and processing. A good night’s sleep can help rejuvenate sore muscles, reset your mental load, and boost your immunity. The key here is to get deep sleep, which can help repair muscles.
Try a hot bath, yoga, meditation, music, reading, or another calming activity to prepare your body and brain for a good night’s sleep. You should try for at least eight hours.
3. Take a Bath
An ice bath is a great way to reduce swelling and muscle inflammation. Many professional players engage in ice baths or cold water therapy to increase muscle recovery after especially exhausting training or games.
A warm bath with Epsom salts can also be helpful.
4. Take A Mental Reset
Tournaments are a lot of stimulation. You are constantly making decisions, socializing with teammates, and pushing your body to the limit. As a good rule of thumb, if possible, take 12-24 hours off to reset your mental game after a long soccer tournament. Instead of ruminating over the plays you did or didn’t make, do something fun! Watch a movie, see some friends (not teammates), paint, walk with your dog, or engage in an activity you enjoy.
When you’ve rested, you can consider reflecting on a few moments that stick out in your head. You can do this through journaling, internal reflection, or talking to someone you trust. From there, you can use those reflections to form your goals for the next training or game.
Recharging after a long soccer tournament weekend depends just as much on mental recovery as physical. When we feel mentally tired, our defenses are down, and we can be especially susceptible to negative thoughts or rude comments. The mind is so powerful that if we fail to tend to our mental and emotional energy, our games will inevitably suffer, regardless of how physically fit we are.
5. Eat Nutritious Food
Try to eat within 60 minutes of the end of your game. Your body is craving fats, carbs and protein to replenish your reserves. Some healthy options include beans, avocado, turkey, peanut butter, bananas, chicken, eggs, yogurt, oats, brown rice, greens, and fruit.
Some athletes struggle to eat due to adrenaline, stress, or exhaustion after long tournament weekends. If that’s the case for you, don’t be hard on yourself. Focus on your fluids. And, try something light, like a smoothie or oatmeal. Eat as much as feels comfortable every few hours.
Here are a few superfood sweet potato recipes to help get you started!
6. Massage and Stretch
Some gentle movement can help you feel better post-soccer tournament weekend. Try a slow walk, gentle yoga session, or just find some space to stretch. Movement will aid recovery, and it’s especially important to move if your legs, hips, or back feel heavy or tight.
Recovery techniques such as massage balls, foam rollers, or manual stretching can help ease your soreness or muscle fatigue. And, if you can get a massage from a professional, this can be a great step in the recovery process after multiple soccer games.
In Summary
It’s vital to recharge those batteries, Socceristas! Properly preparing your body and brain for a long soccer tournament weekend is just as important as how you recover from it. Hydrate well, get deep sleep, take a bath, take a mental reset, eat nutritious food, and stretch to help your body recover quickly and safely.
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