Dutch athlete Fay van der Elst has been playing with Grays for ten years. Over that time, she has learned what it takes to consistently perform at the highest level using the Grays DB10. In our conversation about training, nutrition and recovery, she shares how she approaches the season. Not as a strict formula, but as her way of supporting her body to perform week after week.
1. Monitoring the Load
Throughout the season, workload is carefully monitored. Training intensity and match minutes are tracked to help her stay fit and reduce the risk of injury.
“Everything is tracked to stay in shape and prevent injuries,” Fay explains. “It gives you insight into when you can push and when recovery needs to come first.”
Strength training is a consistent part of her weekly structure. Two sessions are scheduled around pitch sessions and matches, ensuring the overall load is balanced. “It’s coordinated so the workload is distributed as optimally as possible across the week.” The goal is not simply to build strength, but to support the body through a long and demanding season. Physiotherapy is also built into her routine. Not only when issues arise, but as part of a proactive approach.
2. Trusting the Process
Over the course of a season, there are inevitably heavier periods. When asked how she manages peak phases, Fay keeps it simple: “Some weeks are tougher than others. You build towards key moments with the team and trust that when it really matters, you’ll be at your best.” That trust in the process is just as important as the physical preparation itself.
3. Equipment as Part of the Preparation
Preparation doesn’t stop with training and recovery. Attention to detail also extends to her equipment. Fay plays with the Grays DB10, a stick known for its balance of control and power. Qualities that suit her dynamic style of play.
For her, consistency in her stick choice is part of the bigger picture. Knowing exactly how it responds in high-tempo moments allows her to focus fully on decision-making and execution.
[button]
4. Fuel for Performance
Nutrition is another important pillar of her routine. Fay is mindful of where she is in the training week and what her body needs, without overcomplicating it.
“You think about your next session and whether you’ve eaten enough. But I’m not someone who weighs everything or becomes obsessive about it.” For her, timing is key. Making sure she fuels properly around sessions and matches.
On training days, she typically eats a proper meal around three hours before practice. On match days, she sticks to a consistent routine. “I pretty much always eat the same. It gives me confidence and consistency.” During double or high-intensity training days, she adjusts accordingly.
“I’ll eat something between sessions, and during training I sometimes use carbohydrate-based snacks to maintain energy levels. If I know I have a double session, I’ll eat a bit more beforehand or the evening before.”
5. Recovery as a Standard
Recovery is treated as a natural extension of performance. After sessions or matches, she usually has a protein shake and follows it up with a solid meal. Compression socks are sometimes part of the routine, particularly alongside sufficient protein intake. After matches, the next step is assessed immediately.
“If needed, I’ll see the physio. If not, I will focus on recovery at home. Rolling, stretching, cycling or light jogging, sometimes the next morning already.”
What becomes clear is that there are no shortcuts. High performance isn’t built on one perfect session or one perfect meal. It’s built on consistency, preparation, smart decisions, and attention to detail.
After ten years with Grays, Fay knows that performance is shaped long before stepping onto the pitch. The difference lies in the preparation and in the small details that add up over time.
