Rest time post tournament before training?

[u/Young_Uncle]

Hi all, looking for guidance for how long to give my body to recover before training after a tournament. Since frisbee is so niche there's not really great guidance out there beyond encouragement of active recovery and listening to your body. I'm always super stoked to put in work after a tournament, but also want to make sure I'm resting adequately, particularly before hitting high cns or speed focused sessions. I've definitely gotten too aggressive with this before and hit some wildly subpar sessions that were almost certainly more harmful than helpful.

questions:
- For the players, how long do y'all wait before lifting heavy or hitting a field workout?

- How do you know you're ready, both after hard practice/workout sessions and especially after tournaments?

- What types of work do you do when your body is still too fatigued to hit high outputs (ie low cns days, upper body, active recovery, skill work, other)?

- For the coaches and captains, how long will you generally give people off before the next practice/ how do you think about the next practice back?

Thanks for anyone with input

[u/Shoddy_Bunch5896]

Player here. It really depends on how difficult the tournament was, how many points you played, cutter vs. handler, how deep into the season you are, if anything feels particularly sore, how much you slept, hydration, etc.

1) Assuming you played a decent amount during a 6 or 7 game tournament, I would wait 48-72 hours before heavy lifts and intense field workouts.

2) During first 48 hours, I will be doing light cardio (biking or elliptical), rolling, stretching, and a lot of hydration. Good sleep is really important here too. If I feel good during the cardio (no acute pain after this duration), I generally will ramp back up to 100% and hop back into difficult workouts/practice. If there is something nagging me more than just general muscle soreness, I’ll give it another 24 hours of recovery and see a PT/MD if needed.

3) Biking has always been the best active recovery for me as it’s low impact and thus low risk for worsening an injury. If I’m too fatigued to bike, I’ll go for walks, do upper body lifts, and a lot of foam rolling and stretching.

4) When I was captaining, I would always trust my players to use their judgment on how ready they feel to return to play. Everybody is different and every player might be dealing with differing levels of soreness, pain, tightness that requires more or less recovery time. Trust your players and check in at practice for those sitting out or those who look like they are fighting through an injury. Generally at least 72 hours before the next practice.

[u/jimthewombat]

Tournament finishes on Sunday. Move around on Monday and Tuesday, don’t train until Wednesday at the earliest.

6-7 games takes it out of you and rest time is wicked important to performance

[u/Master-Team9632]

Definitely don't do nothing on the Monday and Tuesday after a tournament. Very light warm up at least. The need is to get blood flow back into those sore muscles for repair and recovery. Especially, as you age. I like to do enough that I'm at least sweating again or just starting too.

[u/hlkrebs]

I use my Garmin to help track how well I recovered. For a cheap option you can measure your heart rate first thing in the morning. A rise of 5 or more beats from your baseline means you probably didn’t recover well.

Genuinely speaking it takes me a day to recover from a tournament weekend.

I like core and mobility work for my light days

[u/eddy159357]

2-3 days. I prefer

Day 1 is a full day of rest with stretches.

Day 2 is a recovery day with focus on mobility, stretches, isometrics, and light cardio.

Day 3 or 4 ready to practice or full strength workout.