In our latest Performance Code blog, we speak with KinetiX and TechToniX Strength and Conditioning Coach, Oli Williams about the importance of recovery in golf. 

What is Sports recovery?

Sports recovery refers to the process of allowing the body to heal and recuperate after physical activity. Recovery is an essential component of any athletic regimen, as it helps to prevent injury, reduce muscle soreness and fatigue, and promote overall physical and mental well-being. 

Athletes need to give their bodies enough time to rest and recover after training or competition to perform at their best.

The recovery process involves various techniques, including rest, nutrition, hydration, stretching, and other modalities such as massage and compression therapy. The optimal recovery approach varies depending on the athlete’s individual needs and the type of physical activity they engage in.

Proper recovery can help athletes maximise their performance, minimise the risk of injury, and enhance their overall health and well-being. It is an essential aspect of any athlete’s training program, and neglecting recovery can lead to reduced performance and increased risk of injury. Therefore, it is important for athletes to prioritise recovery to achieve their fitness goals and maintain optimal health.

Recovery in Golf

Athletic recovery is becoming increasingly important in the sporting world. Enhancing recovery methods enables the body to rebound quicker, and function optimally for the next session, putting a limit on how much fatigue is felt, and for a shorter duration. 

At the Jason Floyd Golf Academy we utilise a multitude of recovery methods including stretching, foam rollers to prime and relax the body. We also use more advanced methods in our day to day, which include;


WHOOP

WHOOP is currently the best and most advanced method in wearable technology. This device tracks sleep, recovery, health and training attributes, whilst providing coaching feedback and 

personalised recommendations. Some of these health insights include blood oxygen levels, current skin temperature, HRV (Heart Rate Variation) and of course resting heart rate.

Using the WHOOP app makes it easy to monitor the athletes in one group setting, which helps the coach monitor how the athlete is day to day, how far they can be pushed, or whether it should be a day to ease off.

Key features of WHOOP that are useful for golfing athletes include: 

  1. Personalised Metrics: The Whoop wearable provides personalised metrics based on your individual biometrics and activities, giving you a comprehensive view of your body’s performance.
  2. Recovery Monitoring: The Whoop tracks your recovery metrics, including sleep, HRV, and respiratory rate, to provide insights into your body’s readiness for physical activity.
  3. Strain Tracking: The Whoop tracks your daily strain, providing insights into the impact of physical activity on your body.
  4. Real-Time Feedback: The Whoop provides real-time feedback on your metrics, helping you make informed decisions about your training and recovery.
  5. Coaching Insights: The Whoop provides personalised coaching insights to help you optimise your training and recovery.
  6. Team Functionality: The Whoop offers team functionality, allowing coaches to monitor the performance and recovery of multiple athletes.
  7. Long Battery Life: The Whoop has a long battery life, lasting up to 5 days on a single charge.
  8. Water-Resistant: The Whoop is water-resistant, making it suitable for swimming and other water-based activities.
  9. Comfortable and Lightweight: The Whoop is designed to be comfortable and lightweight, making it easy to wear all day and during physical activity.

In summary, the Whoop wearable is a good option for anyone who wants to optimise their athletic performance and recovery. It provides personalised metrics, recovery monitoring, strain tracking, real-time feedback, coaching insights

If you’d like more information about whoop, please follow this link to get an exclusive offer for JFGA students and patrons. With this exclusive offer you get a WHOOP band at no cost and one month free. 

Hyperice

Hyperice is a company that the Jason Floyd Golf Academy have partnered with to aid in athletic recovery at the academy. They produce state-of-the-art products for sports recovery, including percussion massage devices, vibration rollers, and compression wraps. These products are designed to help athletes improve their performance, prevent injuries, and recover more quickly after physical activity. Hyperice’s products use advanced technology to deliver targeted and effective therapy to muscles, joints, and other soft tissues. They can help reduce muscle soreness, improve range of motion, enhance circulation, and promote relaxation. 

At the Jason Floyd Golf Academy, we have a multitude of Hyperice products, including the Normatec 3 recovery boots, Hyperice Volt 2, Vyper 3 and the Hypersphere. Making use of all the equipment, allows our student athletes to relieve stress, tension, utilise dynamic air compression for faster recovery and prime the body for muscle activation.

JFGA students and alumni of the academy can also benefit from having Hyperice at home or when travelling for tournaments to aid in pre and post round recovery. 

To access our exclusive 20% JFGA discount, please use discount code HYPEPARTNER20 on www.hyperice.com/es  

Sport Massage Therapy

Sports massage therapy is a specialised form of massage therapy that focuses on treating athletes and active individuals. It is a comprehensive approach to improving the performance, recovery, and overall well-being of athletes. Sports massage therapists are trained to understand the unique needs of athletes and the demands placed on their bodies, including the prevention and treatment of injuries. This type of massage can help athletes improve their range of motion, reduce muscle tension, alleviate pain, and enhance circulation. Sports massage therapy can be beneficial for athletes of all levels, from professional athletes to weekend warriors. It is a safe and effective way to maintain peak performance, prevent injury, and promote overall health and wellness.

The use of our sport massage therapy allows maintenance in performance through manipulation of soft tissue. Sport massage is designed to correct problems and imbalances through the soft tissue, caused by strenuous physical activity. At the Jason Floyd Golf Academy, our student athletes and alumi have access to Gil Peer, our resident Sports Massage Therapist. Gil works with our students to aid the athletes, enhance performance, prevent injury and amplify recovery.

To book a session with Gil, please speak to a member of our team. 

Sleep

At the Jason Floyd Golf Academy we know that sleep is a crucial component of sports recovery, as it plays a significant role in helping the body repair and regenerate after physical activity. 

Sleep is the bodies natural recovery tool and best of all. Sleeping well allows the heart to rest, its a period for cell and tissue repair. Different stages of sleep and change your HR (Heart Rate) and breathing during the night which promotes cardiovascular health. Sleep also helps fight illness, implementing cytokine production which are hormones that fight off illness.

Here are some of the key reasons why sleep is important in sports recovery:

  1. Repair and Regeneration: During sleep, the body produces growth hormone, which helps repair damaged tissues and promote the growth of new tissues. This is particularly important for athletes who engage in high-intensity and repetitive activities that can cause muscle damage. Sleep also helps to restore glycogen levels, which are essential for muscle energy.
  2. Mental Recovery: Sleep also plays a crucial role in mental recovery, as it helps the brain process and consolidate memories and learning from training sessions and competitions. This can help athletes improve their skills and performance.
  3. Immune System: Sleep is essential for a healthy immune system, which is critical for athletes to avoid illness and stay healthy. Adequate sleep can help boost the body’s immune system, helping athletes avoid illnesses that can impede their training and performance.
  4. Hormone Regulation: Sleep helps regulate hormones that are essential for athletic performance, such as cortisol and testosterone. Adequate sleep can help maintain hormonal balance, improving muscle recovery and performance.
  5. Injury Prevention: Adequate sleep can help prevent injuries, as it allows the body to recover and regenerate more effectively. Poor sleep can lead to fatigue, which can increase the risk of injuries during training and competition.

Negative sleep performance in golf can include an increase in irritability, reduce ability to react quickly and think clearly and you’ll be more likely to make rash decisions, effecting thought processes on the golf course.

Here are some ways to improve sleep:

  1. Establish a Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This can help regulate your body’s natural sleep-wake cycle.
  2. Create a Sleep-Conducive Environment: Make your bedroom dark, cool, and quiet. Use comfortable bedding and pillows, and avoid using electronics in bed.
  3. Relax before Bed: Engage in relaxing activities such as reading, taking a warm bath, or practicing yoga to calm your mind and body before bedtime.
  4. Limit Caffeine: Avoid consuming caffeine past 2pm, as they can disrupt sleep quality.
  5. Exercise Regularly: Regular exercise can improve sleep quality and duration, but avoid exercising close to bedtime as it can make it harder to fall asleep.
  6. Manage Stress: Stress and anxiety can disrupt sleep, so try to manage stress through relaxation techniques, meditation, or therapy.
  7. Avoid Heavy Meals: Avoid eating heavy meals close to bedtime, as digestion can interfere with sleep quality.
  8. If you have persistent sleep problems, talk to your doctor, who can help identify underlying medical conditions and provide appropriate treatment.

In summary, sleep is one of the most essential components of sports recovery, as it helps the body repair and regenerate, promotes mental recovery, boosts the immune system, regulates hormones, and helps prevent injuries. Athletes should prioritise getting adequate sleep as part of their recovery routine to achieve optimal performance and overall well-being.

Those are a few of the recovery methods used at the Jason Floyd Golf Academy, I hope this helps you to implement an increased focus on recovery methods to increase overall health, and have a positive impact on your overall golf game.

For more information about our Elite Golf Programmes at the Jason Floyd Golf Academy, please email info@jasonfloydgolfacademy.com