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Soccer Referee Fitness Preparation

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Soccer Referee Fitness Preparation Powered By Docstoc
					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

                                                 9
   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

                                                   11
   Prevent injury
   Protect muscles
   Fortify your capacity to exercise




                                        12
   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
                                             14
   Stairs
   Tracks
   Balance Balls
   Agility Ladders
   Hand/Ankle Weights




                         15
   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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