Game readiness in football, or any sport, requires that players are physically, mentally and emotionally ready. To be ready in those 3 states the autonomic nervous system needs to be in balance first. To have a balanced autonomic nervous system is important for focus which in turn is a prerequisite to reach flow states. 

 

Downregulate immediately after training (bring the heart rate down and Heart Rate Variability (HRV) up) in order to balance the autonomic nervous system. This enables the body and mind to stay in a rested state for a longer time before the Game. Two simple 5 minute recovery protocols could be: 

 

Protocol 1. Many small breathholds to speed up recovery (from small increases in nitric oxide and carbon dioxide) 

1. Walk slowly around the pitch 

2. Nosebreathe normally for 25 seconds 

3. Do a 4 second breathhold on a passive exhale 

4. Repeat step 1-3 for 5 minutes 

 

Protocol 2. Slow paced breathing to improve heart rate variability 

1. Laying down (if possible on the pitch/grass) 

2. Breathe in for 4 seconds through the nose 

3. Breathe out for 6 seconds through the nose 

4. Repeat for 5 minutes 

 

10-20 minutes of various downregulation exercises to fall to asleep faster and improve sleep quality. It is especially important if the Game was played at night and in hot weather because the heart rate will be more elevated than usual at sleep time. 

 

Starting the day in the same way as ending the day is good for the autonomic nervous system. The sleep quality can be measured easily with an Oura ring and the HRV score will give a very good estimation of the Readiness level. There are also various breathing tests that can be done without biometric devices that will give the player and staff an indication of Readiness levels. A HRV traffic light system can be used for guidance and if there is a significant deviation from baseline actions can be taken. 

 

Now it is time to deliberately stress the body and mind. By doing simulated high altitude training (Intermittent Hypoxic, Hypercapnic Training) which essentially is a breathhold* on a passive exhale a number of short term benefits can be obtained (see below). Also, a pulseoximeter should be used to target the drop to 80-87% in blood oxygen saturation which is equivalent to appr. 4 000-5 000 m in altitude (1) . However, this depends on the football players breathing fitness which has to be assessed first. One out of many benefits is the release of red blood cells from the spleen which increases oxygen capacity (for about 10 minutes) (2). 

 

*Only for healthy people who are not pregnant or have any serious mental or physical illnesses such as panic attacks, heart problems, high/low blood pressure, epilepsy, diabetes etc.