Recovery can be best described at the time between two training sessions. Elite level athletes use this time in the most efficient way. With the rising popularity of sports and countless tournaments in a sporting season the importance of recovery cant go neglected. When neglected, we see athletes underperform and often injured.
Today, I am giving you 5 best ways that you can enhance your recovery post training sessions.
1. Sleep
Recovery can be as simple as having a 8 hours sleep every night. But sleep quality also matters as much as sleep quantity. Which means sleep must have minimal disturbances & minimal toiled breaks with ample hours.
It has been reported that there Is a rise of 60% injuries in athletes who sleep for less than 8 hours every night.
2. Training, Nutrition & Supplements
Training program must be planned properly by a strength and conditioning coach who will provide evidence based & scientifically backed training programs with proper recovery time. This way you become accountable to what you are doing in terms of training.
Proper nutrition & supplementation is also necessary to improve recovery & provide with utmost results. You would want to consult a sports nutritionist who has detailed knowledge in helping individuals in sport to achieve their goals. When training & nutrition is in check then one may consider taking supplements.
3. Massage/ Body Therapies
A dynamic compression helps improve circulation of blood throughout the body. Better circulation means better delivery of oxygen to the muscles. There are different types of massage therapies on the market. Trying out 2-3
different variations of massage therapy and then choosing which one suits you is the best way to figure out. The frequency of taking a massage can be as frequent as once every 2 weeks and can be as long as once every 2 months. My personal picks when choosing a massage therapy are cupping, ultra-sound, sports
massage, gua sha therapy (blade massage), dry needling.
4. Heat & Cold Therapies
Heat therapies consists of sauna, spa & hot water shower which can prove beneficial for recovery. Hot water therapy provides warmness to the body. It also increases blood flow & relaxation in the muscles.
Cold therapies consists of ice-bath, ice packs & cold water shower. When body comes out of a exercise session it has a lot of wear and tear. Cold therapies reduce the inflammation that has been caused due to training. The muscle
tissues contract when ice or cold water is applied to it. This enhances the repair of muscle tissue.
5. Compression
Compression garments (tight shorts, socks, etc) work by compressing the under- lying muscles and squeezing blood out of the muscles. Therefore, this extra blood flow helps to remove metabolic waste products from muscles. Compression pants & socks are often worn by athletes who have long airline travel to stop
swollen ankles & lower legs.
A study by Nick Gill also showed that compression garments were effective in reducing the muscle damage much more than doing nothing. There are also mechanical compression machines which help increase blood
flow.
Link to Nick Gill’s study:-
https://researchoutput.csu.edu.au/files/8691353/PID7930.pdf
Why is it so important?
Recovery is important for every active individual. For a athlete its importance is 10 times more as performance is the first priority & at elite level there is a lot of money involved. Therefore, hard work needs to be complimented with good recovery as both go hand in hand. To achieve all this proper planning is necessary.
Yuvraj Salvi
Mafatlal CC opting to bat first at Central Maidan, Thane scored 214/5 in 20 overs. Umang Shah opening the innings scored an aggressive 101 off just 85 balls laced with 13 fours and 3 sixes while Siddhant who has had a good season continues his consistency adding one more half century to his name with a polished 84 off 71 balls (9 fours, 1 six). Meghan Pednekar with 3/38 was the pick of the bowlers.
Reliance Group in reply managed to score only 197/9. Reliance who were 6/49 at one stage got back into the game thanks to a hard fought 69 by Meghan Pednekar at no.8. Meghan scored 69 off just 48 balls (5 fours, 2 sixes) giving his best to help his team cross the victory line.
Reliance Group eventually fell short of 17 runs but it was a match filled with promising performances.
DMCC opting to bat first at Cross Maidan managed to score 181/5 in 20 overs. Opener Shaban Shaikh took on the bowlers with some amazing shots as he went on to score an impressive 76* off just 51 balls. Shaban batted till the end anchoring his team’s innings as he scored 6 biggies and 4 fours en-route his unbeaten half century. Mayur P’s cameo of 23 ball 40 at no.6 lended the finishing touch to DMCC’s innings.
RBL Bank in reply were all out for 120 runs thanks to a wonderful bowling spell by Vishu S who took 4/21 in 4 overs not only containing the batsman but taking wickets at regular intervals.
DMCC won the match by 61 runs while Shaban and Vishu stood with their individual performances.
Anjuman Islam opting to bat first at United Cricketers, Cross Maidan were in deep trouble getting all out for just 66 runs.
Left-arm spinner Nishit Balla who has been amongst the wickets this season continued to impress taking 4 wkts for 8 runs in 4 overs with 2 maidens while medium pacer Aman Ansari taking 4/8 in 7 overs with 5 maidens.
Rizvi Springfield High School Bandra in reply chased down the score with superlative ease winning the match by 10 wkts.
A solid batsman as well as a coach, Rohan Bane who is one of the experienced batsmen in the Mumbai Cricketing circuit who has been playing consistently since years for various teams across all formats.
In the Tata Inter Companies A Division Tournament, Tata Steel and Wire batting first notched up 228 runs in 20 overs. Chasing a mammoth 229, Tata Power had a lone warrior in their opener Rohan Bane who went on to score a swashbuckling 124 runs off just 69 balls. Rohan smashed 10 fours and 7 sixes at a brisk pace despite the fact that as many as 9 batsman struggled to score in double digits.
Tata Power lost the match but it was the sparkling ton by Rohan which won the hearts of many.
Having a brother is always a special feeling, you grow with them, have your fair share of fun and adventures, always together in everything. There have been many successful pair of brothers right from Irfan and Yousuf Pathan, Mark and Steve Waugh and the Flower brothers who played backyard and gully cricket together while also reached international cricket representing the same nation together.
Yesterday two young kids must have felt very special scoring centuries for the same team in a professional MCA tournament. Bombay Scottish opting to bat first at Cross Maidan scored 276/4 in 40 overs with Aditya opening the innings going on to score an aggressive 139 off 104 balls (15 fours, 3 sixes). Despite two early wickets, Anuj Giri coming at no.4 stitched a 242 run stand with his brother scoring 104 runs off 103 balls (12 fours, 1 six) as both the boys brought their team back into the game.
St. Paul’s High School in reply were all out for 177 runs where in Anuj Giri with 4/31 with the ball was the pick of the bowlers making it a power packed all-round performance. Bombay Scottish won the match by 99 runs in what will become a memorable match for the Giri brothers.
Vinayak Marine Services opting to bat first at Vengsarkar Academy, Mahul notched up 172/6 in 20 overs. Rakesh Trivedi with a 42 ball 59* at no.5 was the highest scorer while the rest of the batsman gave starts. All-rounder Nishikant with 2/27 in 4 overs was the pick of the bowlers.
Chasing 173 which is quite a decent t20 total, Nishikant opening the innings for Kotak Mahindra Bank ensured the chase was taken care of. Nishikant went on to score a brilliant 111* off 61 balls which had 10 fours and 7 sixes at a healthy strike rate of 181.97.
It was Nishikant’s dominating performance which helped Kotak chase down the total in just 17.5 overs winning the match by 7 wkts.
Shardashram Vidya Mandir High School for Girls after being made to bat first at Goregaon Sports Club managed to score a very impressive total of 199/3 in 20 overs. The openers gave a flying start of 124 runs in 12.5 overs with opener Tanisha Gaikwad scoring an impressive half century hitting 56 off 57 balls. Her opening partner Jetsun scored a solid 37 while Ketki Dhure scored an unbeaten 36* off 23 balls lending finishing touch to the innings.
St.Columbia School Girls, Gamdevi though did not lose wickets but they failed to keep up with the required run rate. Shardashram girls were spot on coming up with economical spells as they won the match by 88 runs while Tanisha was declared ‘man of the match’
National Education Kannada Education Society High School (Wadala) opting to bat first at Azad Maidan were in deep trouble. Little did they knew on the bowling storm which was about to hit them and that storm was called Emaad Jindani.
Such was his fiery spell that the opposition were 5 down for mere 14 runs and all out for 27 runs in mere 10 overs. Medium pacer Emaad grabbed everyone’s attention with his super line and length making the batsman’s life miserable coming up with 7/6 in 5 overs alongwith 3 maidens. What’s more his bowling spell also included a hat-trick as he cleaned up the lower order in style.
It was Emaad’s record breaking spell which are now the best bowling figures in the tournament which helped his team Anjuman Islam win the match by 9 wkts.
The Automotive Cricket Cap Leaders Campaign has been receiving a brilliant response from the cricketing community across Mumbai & the concept has certainly been loved by all. There were numerous entries across each categories and the competition was intense out of which 3 emerged out to be the winners in each category.
Let’s take a look at the 3 winners of the Automotive Professional Category Cap leaders for December 2018.
Hitesh Pawar (Yellow Cap)- Most Popular Player in the Professional Category for the month of January 2019
Hard Hitter Hitesh Pawar smashed one of the fastest fifties in T20 Format in Mumbai Cricket recently. It was a knock to behold as he scored 54* off mere 12 balls in the Barku Patil T20 League’19 which consisted a mammoth 8 sixes. It was a knock which won the hearts of many which also made him popular bagging the most popular award with 123 votes.
Rehan Khan- Winner of the Purple Cap in the Professional Category for the month of January 2019
Rehan Khan from RIAMS team with 9 wkts to his name in January in T20 won the Purple Cap and he certainly deserved it. His bowling spell of 4/26 in 4 overs vs VK Architects and a brilliant fifer where he took 5/30 in 4 overs vs Team Hafeez Contractor made him one of the leading bowlers for the month of January.
Chintan Seth- Winner of the Orange Cap in the Professional Category for the month of January 2019.
Chintan achieved overnight fame thanks to a breath taking knock of 143 runs for which he took mere 55 balls in the Architect T20 Championship ’19. Chintan smacked 27 fours and 3 sixes in what was one of the most entertaining knocks of the tournament. Chintan on the back of that belligerent batting won the Orange Cap.
All these winners are awarded with mini-IPL type caps, certificates & Automotive vouchers worth Rs.2500/- which can be availed within the wide network of Automotive Maruti service centers. The Top 10 winners in each category too will be awarded with Automotive e-vouchers worth Rs.1000/-. Automotive has service centers in Kurla, Dombivali, Nerul & Panvel.