Just like the exhale needs the inhale, our bodies need relaxation after exertion.

— Roisin McGettigan-Dumas, Olympic steeplechase runner



    1. Tight on time? Stick with the 3 Key Takeaways and The Basics. These will provide your athletes with a solid foundation for understanding recovery.
    2. Have more time? Share the TrueSport Talk and discuss how they can relate to the Olympic athlete in this lesson.
    3. Looking for more? Sign up below to explore the Downloads & Additional Resources, which include additional conversation starters and supporting materials to enrich each lesson.


The Basics

Your training session or competition does not end when you step off the field. In fact, recovering properly after practice or a game is extremely important so that you have more energy, fresh muscles, and a focused mind next time you play. Recovery is split into three main categories:

1. Sleep

Getting enough rest on a daily basis is vital not just for physical recovery, but studies prove that sleep—or lack thereof—directly influences memory, creativity, weight maintenance, academic skills, stress, and depression.

2. Refuel

Eating the correct foods and properly hydrating after a hard game or practice—and eating healthy meals daily—will maximize recovery.

3. Get perspective

Being able to step away from your sport for a break at the end of a season will rejuvenate your spirit and enthusiasm for the sport.

TrueSport Talk

Watch the TrueSport talk with Ogonna Nnamani or read the following aloud

A silver medalist in indoor volleyball at the 2004 Olympics in Beijing, Ogonna Nnamani knows as well as anyone how proper preparation and recovery can improve athletic performance.

Pre-game routines build confidence and increase opportunities for success, and Ogonna understood the importance of having a simple routine before serving at practice, competitions, and even the Olympics. Ogonna talks about being mindful of every repetition she takes in practice and thinking about how each will feel in a game. Her routine prior to serving included bouncing the ball three or four times, taking a deep breath, and lining up the seams before serving.

At the 2004 Olympics, Ogonna had an embarrassing moment in one match when she was serving: Instead of going through her routine, Ogonna went ahead and served the ball without even waiting for the whistle to indicate that play was live. Ogonna was pretty embarrassed, but once she calmed herself down, she stuck to her regular routine on sport’s biggest stage and began to play her best. An important part of being the best athlete possible is believing in yourself and using visualization as a technique to prepare for athletic success.

Learning about recovery was also something Ogonna had to learn the hard way. After having numerous injuries, she realized that what she did off the court was incredibly important. Ogonna started taking the time to stretch and reflect about things she did well during practice, as well as things she wanted to work on. Because of the amount of serving and hitting in volleyball, Ogonna understood that taking care of her shoulder was important, so she began using resistance bands to strengthen her arms and taking ice baths to help her muscles recover quickly for the next day.

TrueSport Talk Questions

1. What was the main point you took away from the lesson?

2. Do you think Ogonna and her team would have medaled in the Olympics if they didn’t have a good post-practice and post-game recovery routine? Why or why not?

3. Do you have a post-game routine that helps you recover better?
If not, what are some ways you could integrate a basic one?

Downloads & Additional Resources:

Complete the form to get resources on Recovery delivered to your inbox. Resources include:

  • Lesson (PDF)
    Away from the computer or internet access? Grab the download to bring with you on the field.
  • Chalk Talk (PDF)
    Use this 15-minute activity to reinforce the importance of proper recovery with this short guided discussion.
  • Recovery Activities (PDF)
    These 15 & 20 minute activities will help your athletes wind down after a stressful game day and teach them how to develop a strong nighttime routine.
  • TrueSport Certificate (PDF)
    Celebrate your group’s completion of the TrueSport Recovery lesson with this special certificate.

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