Recovery

100-point checklist is a commonly used recovery tool for athletes to self implement recovery throughout a training week. The purpose of the 100-point checklist is to help motivate athletes to undertake self-initiated and proactive recovery to aid their training and further enhance an athlete’s performance.

Athletes are encouraged to undertake a cumulative ‘100-points’ of recovery throughout their weekly training based on the table below. Each athlete will have preferences for recovery modalities and it is up to the athlete to find out what works best for them and what recovery tools they have available.

References:

Balk, Y. A., & Englert, C. (2020). Recovery self-regulation in sport: Theory, research, and practice. International Journal of Sports Science & Coaching, 15(2), 273-

281.

Beliard, S., Chauveau, M., Moscatiello, T., Cros, F., Ecarnot, F., & Becker, F. (2015). Compression garments and exercise: no influence of pressure applied. Journal of sports science & medicine, 14(1), 75–83.

Bird, S. P. (2011). Implementation of Recovery Strategies: 100-Point Weekly Recovery Checklist, International Journal of Athletic Therapy and Training, 16(2), 16-19. Retrieved Jan 24, 2023, from https://journals.humankinetics.com/view/journals/ijatt/16/2/article-p16.xml

Halson, S. (2011). Recovery Techniques for Athletes, Sports Science Exchange, 26(120), 1-6.

Ingram, J., Dawson, B., Goodman, C., Wallman, K., & Beilby, J. (2009). Effect of water immersion methods on post-exercise recovery from simulated team sport exercise. Journal of science and medicine in sport, 12(3), 417-421.

Poppendieck, W., Wegmann, M., Ferrauti, A., Kellmann, M., Pfeiffer, M., & Meyer, T. (2016). Massage and performance recovery: a meta-analytical review. Sports medicine, 46, 183-20