Soccer Referee Fitness Preparation Jesse Rosenthal CSOA Clinic

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

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 Recognize Difference between Pre-Season and In-Season Workouts Move 3

The players are training … Are you? 4

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 – 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 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

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, 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 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

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 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

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

Come Train with Me 18