As players, we sometimes got caught up the training, the weights, the conditioning, the film work, etc. And because we are enthralled in all these aspects of the game, we sometimes forget about one of the most critical elements of the game, the recovery component. Recovery is vital, and it is how you allow your body to heal and to be able to perform well day in and day out. Today I'll give you a few tips to keep in mind, so you don't neglect your recovery and some things pros do to make sure they're playing at their best. 

1. Stretching before and after practice

I will admit I wasn't the best at this when I was younger, and I'm letting everyone out there learn from my mistakes. If you aren't giving your body the appropriate time it needs to stretch and to loosen your muscles, you've already lost before you stepped on the field. Remember, if your body isn't ready to jump, sprint, shoot, pass, and tackle, that will directly impact how you play. Your muscles are your lifeline for you getting to make your varsity team, play in college, or make it to the pros.

2. Foam Roll and Ice Bath

I wish I had a damn foam roller when I was younger. My foam roller is like my wallet; I never leave home without it. I'm kidding, but not really in that if I have downtime in the day, I pull out the foam roller and get to rolling. It hurts, but it hurts in a way that makes you feel amazing afterward. Some of the benefits of foam rolling are:

• Can help you bounce back from workouts quicker
• Relieves Soreness
• Can improve flexibility and range of motion

These three points will benefit your game, so try and foam roll every day, especially before and after training. 

Now If you're brave and want to take it to another level. Fill up your bathtub with ice and cold water and sit in it. If you haven't done it before, it is going to be painful for the first minute or so until you get used to it. I promise you, if you do this after every training, you will feel better, its another way to help with soreness, and it can help maintain performance. 

Pair these two things together and watch the improvement in your recovery. 

 

3. Don't neglect Water

Drink Water, Drink Water, Drink Water. Did I mention that you should drink water? If you don't do any of these tips I gave you, drinking water is the most important one. The body can not operate without water. There is a reason why you can go longer without food than without water because it is the lifeblood for the body. The benefits the body receives are:

• Helps maximize physical performance
• Effects energy levels and Brain Function
• Helps with weight loss

You might be thinking about how much water should I drink? For me, I drink about three-quarters of my weight in ounces and if it is a hard work out day, more. A quick tip to know if you're hydrated. If your urine looks dark yellow, you're dehydrated. If your urine is light yellow or clear, you're good. 

4.Sleep

Alright so you know how I just said water is the most important thing to take away from this video, I would have to say Sleep and Water are tied and they are the two most important. You have to get sleep. If you don't get the sleep, you're screwed. You will never give your body the appropriate healing it needs to play high-level soccer.  You have to get 7-8 if you want to reap the benefits. Here is a few sleep gives you:

• Gives you a sharper brain
• Boost your mood
• Curb Inflammation
• lowers stress.