Optimal Injury Prevention with Rest Days in Elite Football (Patreon)

As a coach, one of your top priorities is ensuring that your players stay healthy and perform at their best. Recent research sheds light on the impact of rest day scheduling within the microcycle on injury rates. Here’s a summary of the key findings and practical recommendations to optimize your team's performance and reduce injuries.

Key Findings

• Rest on D+2: Scheduling a rest day two days after a match (D+2) leads to 2-3 times lower non-contact injury rates compared to resting on D+1 or having no rest day at all.

• Turnaround Durations: The benefits of resting on D+2 are most pronounced in 3-day and 7-day turnaround periods.

• Non-Contact Injuries: The study analyzed 2,865 injuries across 56 team seasons, focusing on non-contact injuries, which are more manageable through proper rest day scheduling.

• Consistency Across Teams: Data from 18 elite teams, including those from the EPL, Serie A, and Bundesliga, support these findings, making them broadly applicable across different leagues.

Practical Recommendations for Coaches

• Prioritize D+2 Rest Days: For microcycles following a match, aim to schedule the primary rest day on D+2 to reduce the risk of non-contact injuries.

• Monitor Player Load: While rest on D+2 is ideal, it’s essential to consider individual player load and recovery needs. Adjust based on player responses and match intensity.

• Adapt to Turnaround Length: In shorter (3-day) and longer (7-day) turnarounds, resting on D+2 is particularly effective. In other turnarounds, maintain flexibility but prioritize recovery.

• Communicate with Medical Staff: Ensure your medical team is aligned with the rest day schedule to maximize recovery interventions on non-rest days.

• Consider Team Dynamics: While injury prevention is crucial, balance rest day scheduling with maintaining team morale and training momentum, especially in congested fixtures.

Conclusion

Implementing strategic rest days, particularly on D+2, can significantly lower injury rates and keep your players at peak performance. Integrate these findings into your training microcycles to enhance your team’s overall health and success on the field.

Reference

Buchheit, M., Settembre, M., Hader, K., & McHugh, D. (2023). Planning the Microcycle in Elite Football: To Rest or Not to Rest? International Journal of Sports Physiology and Performance.