As mentioned earlier, unfortunately, there is no quantitative test for measuring overtraining. However, various measures may be used. Cardiac testers are useful as heart rates in overtrained players tend to be greater at rest, during and following exercise. Physiological tests in the laboratory or in the field may show decreases in physical performance (e.g. lower VO2 Max). Blood tests can reveal hormonal differences. A good marker is the testosterone-cortisol ratio. An increase in cortisol (involved in the body's breakdown processes) or a reduction in testosterone (building up processes) may be shown by an overtrained individual.

Psychological profiling by sports psychologists may be useful in determining mood changes. Indeed, if a player notices that he or she is becoming less motivated or confident, then a short break might be in order. The player can even keep a log book of how they feel from a physical and mental point of view. This can indicate the warning symptoms mentioned earlier and prevent the athlete from continuing and eventually burning out.

Otherwise, one of the best way to avoid overtraining is to listen to your body and know one's own limitations ! Some players never know how to say enough is enough and ignore the warning signs discussed earlier in this article. The following guidelines can help prevent overtraining.

Training load - Avoid sudden increases in training load. New or more strenuous sessions must be implemented gradually, e.g. strength training. Also, the quality of your training load is more important than the quantity. For example, good warm up, correct training techniques, only finish what you set out to do and a cool down session help reduce the risk of injury.

Training strategies - Variation in your training will help both physical and mental processes. Similarly, careful and optimal planning of training schedules and strategies will be beneficial. Setting realistic goals to aim for is extremely important. Top athletes may undergo tapering training where they slowly "peak" just before major competition or matches. Peaking too early can lead athletes to overtrain in order to maintain this level.

Rest - Rest periods are as important as the actual training itself. The physical processes in the body need time to adapt to exercise. Ensure rest days at regular intervals. If the player notices that their performance is no longer improving or drops and they are neither ill or injured, then a recovery period may be needed.

Nutrition - Correct eating habits are vital in ensuring peak performance. A varied and interesting diet covering the required needs in carbohydrates, protein, fats, vitamins and minerals is of paramount importance. For more information on nutrition, click here. One interesting method is nutritional tapering. To achieve peak performance athletes may reduce their training volume and significantly increase carbohydrate intake several days before competition. The aim is to provide time for muscles to resynthesise glycogen to maximum levels & allow them time to heal from training damage. Between 3-7 days seems adequate.

Towards the end of the season, a team may have to play several matches within a short period of time. The time between games must allow optimal recovery. This can be achieved through using the above guidelines. Light, regenerative exercise, good nutritional habits, plenty of rest and close surveillance of the player's health can all help maintain performance levels.

Generally, recovery from overtraining can take anything from from three weeks to three months depending on how severely overtrained the player has been. A full recovery involves: physical recovery - where all physiological symptoms have vanished (muscle soreness, injury, reduced heart rate...) and psychological recovery (more confident, motivated, relaxed...).

Firstly, having stopped all exercise, it may be advisable to check for medical problems such as injury. If no medical factors are involved then there are two major methods to recovering from overtraining:

Rest - Taking several weeks off can be very beneficial (e.g. 2-4 weeks). Players should relax, perhaps take a short break in the sun and enjoy themselves ! However, they must be careful with their nutritional habits not too put weight on. Players may want to use regenerative techniques to aide their recovery - massage, hydrotherapy and stress management methods such as relaxation (click here to read our article on relaxation). Only when they are fully rested should players begin to train again.

Exercise: A player recovering from over-training syndrome should begin with very light, low-intensity training, and build up gradually (perhaps only when they want to and only for as long as they feel comfortable). Avoid weight training, plyometrics and keep strenuous speed training to a strict minimum. A common mistake is to try and resume training at the level prior to stopping.

Players should aim for steady progress, achieving their normal training level after six to 12 weeks. However, once the player starts to feel near to their top form, it is still advisable not too over do it and plan and keep track of their training performances. If at any time the overtraining symptoms recur, stop or significantly reduce training - A relapse will take even longer to recover from.

If a player has also suffered from injury or illness, this may complicate the recovery phase. The techniques and means used in curing injury/illness are beyond the scope of this article. However, the player must consult qualified medical staff and coaches who are best placed to advise on the recovery process (injury management, training...).

The level of performance in competition and the ability to train of an overtrained soccer player will be decreased. There are numerous factors which can lead to overtraining syndrome although these can be avoided through employing good training methods and continually monitoring health and progress. However, if overtraining does occur, then a carefully planned recovery period must be undertaken to ensure a quick and safe return to full health.

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