|Warming up...and cooling down|
|Around the Academy:
I can't emphasise enough the importance of warming up and warming down.
It's vitally important - but something Welsh players aren't too good at remembering.
It's essential because it improves your ability to do work next time.
I encourage the players to warm up well before a match or training by going for a light jog and doing some stretches.
It's the same after a game.
Ice, ice baby!
Everyone loves a hot shower after a hard match on a muddy pitch. But would you be brave enough to try an ice bath?
Well, that's what the Welsh players do!
The combination of a hot shower and a cold bath decreases swelling.
It creates a pump effect which removes the waste products of exercise such as lactic acid.
It also helps repair all those little tears players get in your muscles during exercise.
And although they didn't fancy the idea much at first, the players all say they feel better afterwards.