Soccer Referee Fitness Preparation by shuifanglj

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									Jesse Rosenthal
CSOA Clinic
Feb 6, 2011
Can you identify which two classes of participants
 are at the soccer game in this picture?

Hint: The preparation for each
Participant type should be
VERY DIFFERENT.

The real question today is the
following: Which one are you?
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   Fitness Objectives for Referees
   Match Workout Plan to Those Objectives
   Recognize Difference between Pre-Season
    and In-Season Workouts
   Move




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REFEREE             ASSISTANT REFEREE
 Acceleration       Acceleration
 Agility            Agility
 Balance            Balance
 Cardio capacity    Cardio capacity
 Core strength      Core strength




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   Expect HS team fitness to be at a peak –
    training expectations for starters on varsity
    boys teams is running 2 miles at 6:00/mile
    pace
   Top tier MF covers 3-5 miles per game
   Largest field 120 yards long



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   End state - Be in position to see the game
    being played AND be able to officiate it.
   Have a plan to reach the end state
   Track your activities and your progress




                                                 7
8
5 Bio-Motor Abilities - the parts that make us
  go)

   Work Capacity
   Strength
   Power
   Mobility
   Flexibility

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   Coordination- (control your body in space)
   Mechanics- (technique, movement economy)
   Energetics- (work capacity/
    endurance, strength / stabilization, power)




                                                  10
   Include recovery time
   Vary your workouts
   No such thing as a wasted trip to the
    gym/track/stairs in your house
   Reinforce capacity and recovery
   Alternate muscle groups, but build in cardio
   No such thing as a quick fix
   Pick a place and a friend

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   Prevent injury
   Protect muscles
   Fortify your capacity to exercise




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   Build an in-season fitness calendar
   Train on off days from games
   Stretch on days of games – BEFORE matches
     No such thing as a quick fix
     Failing to stretch increases injury risk – even if
      you’ve got the muscle tone.




                                                           13
   Assess your status with a professional
   Flexibility and Posture
       Wall Sits
       Body Weight Squats
       Split Squats
       Straight Leg High Kicks
       Warriors and Peacocks
       Planks
       Shuffle
       Rockers
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   Stairs
   Tracks
   Balance Balls
   Agility Ladders
   Hand/Ankle Weights




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   http://h2ksports.com
   http://www.refereeassociation.net/userdocs/ML
    S_2010FitnessTrainingProgram.pdf
    http://www.refereeassociation.net/userdocs/Ge
    neral-Strength-Training-Plan-for-Soccer-
    Referees.pdf
    http://nisoa.com/national-referee-
    program/fitness/
   http://nisoa.com/about-us/instructional-
    articles/intercollegiate-instruction/referee-
    fitness/

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