Soccer Referee Fitness Preparation Jesse Rosenthal CSOA Clinic

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Soccer Referee Fitness Preparation Jesse Rosenthal CSOA Clinic Feb 6, 2011 Soccer Referee Fitness Preparation Jesse Rosenthal CSOA Clinic Feb 6, 2011

Find Your Colleague --- if you can Can you identify which two classes of Find Your Colleague --- if you can 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? 2

Critical Points for Discussion Fitness Objectives for Referees Match Workout Plan to Those Objectives Critical Points for Discussion Fitness Objectives for Referees Match Workout Plan to Those Objectives Recognize Difference between Pre-Season and In-Season Workouts Move 3

The players are training … Are you? 4 The players are training … Are you? 4

Fitness Objectives – Referee vs. AR REFEREE Acceleration Agility Balance Cardio capacity Core strength Fitness Objectives – Referee vs. AR REFEREE Acceleration Agility Balance Cardio capacity Core strength ASSISTANT REFEREE Acceleration Agility Balance Cardio capacity Core strength 5

Fitness parameters for HS Referees Expect HS team fitness to be at a peak Fitness parameters for HS Referees 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 6

Prepare for your performance objectives End state - Be in position to see the Prepare for your performance objectives 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

Workout Plans 8 Workout Plans 8

What’s in your workout? 5 Bio-Motor Abilities - the parts that make us go) What’s in your workout? 5 Bio-Motor Abilities - the parts that make us go) Work Capacity Strength Power Mobility Flexibility 9

Why Is it in your workout? Coordination- (control your body in space) Mechanics- (technique, Why Is it in your workout? Coordination- (control your body in space) Mechanics- (technique, movement economy) Energetics- (work capacity/ endurance, strength / stabilization, power) 10

Build Pre-Season Fitness Calendar Tips Include recovery time Vary your workouts No such thing Build Pre-Season Fitness Calendar Tips 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

Recovery and Rest Prevent injury Protect muscles Fortify your capacity to exercise 12 Recovery and Rest Prevent injury Protect muscles Fortify your capacity to exercise 12

Build In-Season Fitness Calendar Build an in-season fitness calendar Train on off days from Build In-Season Fitness Calendar 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

Move Assess your status with a professional Flexibility and Posture Wall Sits Body Weight Move 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

Move - Equipment Stairs Tracks Balance Balls Agility Ladders Hand/Ankle Weights 15 Move - Equipment Stairs Tracks Balance Balls Agility Ladders Hand/Ankle Weights 15

More Reading Resources http: //h 2 ksports. com http: //www. refereeassociation. net/userdocs/ML S_2010 Fitness. More Reading Resources http: //h 2 ksports. com http: //www. refereeassociation. net/userdocs/ML S_2010 Fitness. Training. Program. pdf http: //www. refereeassociation. net/userdocs/Ge neral-Strength-Training-Plan-for-Soccer. Referees. pdf http: //nisoa. com/national-refereeprogram/fitness/ http: //nisoa. com/about-us/instructionalarticles/intercollegiate-instruction/refereefitness/ 16

Discussion 17 Discussion 17

Come Train with Me 18 Come Train with Me 18




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