Here you will find a detailed plan for a thermal water session that supports the regeneration and recovery of a football team during a training camp.

• Promotes muscle relaxation
• Accelerating the recovery
• Reduction of muscle soreness and fatigue
• Improve blood circulation

Duration: Total: 60-90 minutes

Location: Thermal bath or facility with hot and cold pools, sauna and relaxation area

Gentle stretching exercises and light aerobic exercises increase the body temperature and prepare the muscles for submersion.

Thermal Pool (20 minutes):
Water temperature: 36–38°C (96.8–100.4°F)
Activity: Encourage players to relax and focus on deep breathing.
Benefits: Muscle relaxation, increased blood flow, reduction of muscle tension.
Cold Pool (10 minutes):
Water temperature: 10–15°C (50–59°F)
Activity: Brief immersion followed by a walk in the pool to stimulate circulation.
Benefits: Reduces inflammation, relieves muscle soreness and speeds recovery.

Procedure:
Alternate between hot and cold pools.
3 minutes in the hot pool, followed by 1 minute in the cold pool.
Repeat the cycle three times.
Benefits: Improves circulation, reduces muscle soreness and promotes recovery.

Method:
Spend 10 minutes in the sauna.
Follow up with a cold shower or cold water to cool down.
Benefits: Also promotes relaxation, detoxification through sweating and improves overall recovery.

Procedure:
Use underwater jets to massage key muscle groups.
Focus on the legs, lower back and shoulders.
Benefits: Relieves muscle stiffness, promotes deep relaxation and improves muscle recovery.

Procedure:
Relax in a quiet area with comfortable seating.
Provide electrolyte-rich drinks and light snacks (fruits, nuts).
Benefits: Rehydrates the body, replenishes energy and promotes overall well-being.

Hydration: Make sure players drink plenty of water throughout the session to stay hydrated.
Monitoring: Keep an eye on players to make sure they are not overheating or uncomfortable at any point.
Individual Adjustments: Adjust the duration and intensity of each segment to suit individual needs and preferences.

The thermal water regeneration session is designed to promote relaxation, accelerate recovery and improve overall well-being. However, certain health conditions and individual factors may require special precautions. Please use the session at your own risk and ensure supervision.

Reference for health warnings and guidelines for thermal water regeneration sessions:

National Institutes of Health (NIH) – Thermotherapy in Sports

American Heart Association (AHA) – Saunas and Your Heart: What You Need to Know