Shape Up, Ref!

10/3/2012 1

Shape Up, Ref!Objectives:

• Emphasize the need for physical fitness to officiate effectively

• Affirm the necessity of proper nutrition• Increase awareness of the dangers of

dehydration• Provide a guide to increase referee flexibility,

agility, endurance and speed

10/3/2012 2

Shape Up, Ref!

10/3/2012 3

Just move to the music!

Shape Up, Ref!

10/3/2012 4

Be physically fit to be able to stay close to play

Without ability and fitness, the refereemay lose control of the match.

• The referee is older than the players

• Is not substituted in and out of the match

• Often officiates back-to-back matches

• To do justice to the match and players, and not injure himself, he needs endurance and speed

Shape Up, Ref!

3 OCT 2012 5

WalkingJoggingSprintingSide-steppingBack-peddling

Shape Up, Ref!

10/3/2012 6

In an average match, the referee moves in different ways:

Shape Up, Ref!

10/3/2012 7

Referee Activity Chart - Time

Shape Up, Ref!

10/3/2012 8

TRAINING ZONES

Shape Up, Ref!

10/3/2012 9

AYSO REFEREE FITNESS TEST

Shape Up, Ref!

10/3/2012 10

FIFA FITNESS TEST - INTERVAL20 repetitions: 150 meter sprint in 30 seconds, then 50 meters walk in 35 seconds. Total = 10

laps (2.5 miles)

Shape Up, Ref!

10/3/2012 11

• FIFA FITNESS TEST - SPRINT

• REFEREE

• 6 repetitions: 40 meter sprints in 6.2 seconds– Max 90 sec. recovery before next sprint (while walking back to

start)

• ASSISTANT REFEREE

• 6 repetitions: 40 meter sprint in 6 seconds– Faster sprinting because A/R’s must be quicker in offside and goal

line situations.

Shape Up, Ref!

• Brisk walk

• Jogging and able to carry on a conversation

• Bicycling

• Swimming

• Aerobic dancing

• Sprinting

• Weightlifting

• Tennis

• Racquetball

• Interval training

• Long endurance runs

AEROBIC TRAINING

ANAEROBIC TRAINING

VS.

10/3/2012 12

Shape Up, Ref!

TARGETED TRAINING SESSIONS

•Endurance & Aerobic Fitness•Speed & Agility– Interval training– Rest / Active Recovery– Strength / Core Stability

10/3/2012 13

Shape Up, Ref!

Good, nutritional food and plenty of oxygen provides

the energy to fuel our efforts

Regular physical training enables our bodies toincrease the supply of

oxygen

10/3/2012 14

Shape Up, Ref!Proper nutrition is the initial step

in improving performance.

Nutrition plus exercise help the heart to become stronger and larger, thereby allowing it to pump more blood with

oxygen to the muscles.

3 OCT 2012 15

Shape Up, Ref!Principles of healthy

nutrition

•Increase consumption of natural foods

•Consume a balanced variety of healthy foods

•Balance energy consumption with energy needs

3 OCT 2012 16

Shape Up, Ref!

• Hydration– The ability of the bloodstream to carry oxygen to the

muscles is an important determinant in our ability to fight fatigue.

– A 2% loss of body weight due to dehydration can have a significant, negative impact on performance.

• Hydrate for days BEFORE the match, not the day of the match.

10/3/2012 17

Shape Up, Ref!

AYSO heat stress guidelines•During Activity

– Drink early– Sports drinks preferred to water

•Fluids to avoid during practice and games– Fruit juices– Carbonated and caffeinated beverages– Energy drinks

•After activities– Drink every 20 minutes for 1 hour afterwards regardless

of thirst

10/3/2012 18

Warming up and cooling down are a critical part of a training program.

The purpose of the warm-up section is to allow the athlete to prepare for activity.

By warming up your muscles first you greatly reduce the risk of injury.

Shape Up, Ref!

10/3/2012 19

Shape Up, Ref!

Stretching

Stretching helps to prevent injuries

A warm, loose muscle is easier to stretch than a cold muscle

Stretch those parts of the body you will be using during the match (dynamic

stretching)

10/3/2012 20

Warmup (10 - 15 min)

•Jogging (2 - 5 minutes)

•Dynamic Stretching (8 - 10 minutes)

Shape Up, Ref!

10/3/2012 21

• Skipping• High Knees• Bum (butt) Kicks• Side Stepping• Backwards Jogging• Grapevine (Carioca)• Hurdle Walk (In and

Out)• Hamstring Walk• Short Sprints

Shape Up, Ref!

• Knee Hug• Straight Leg Kicks• High Knee Side Step• Straight Leg on Toes• Lunge Walk with trunk

rotation• Inverted Hamstring• Arm Hugs• Arm Circles (Windmills)• Trunk Rotations

DYNAMIC STRETCHING

10/3/2012 22

Cool Down (10 – 15 min.)

•Jogging / Walking (5 minutes)

•Static Stretching (5 - 10 minutes)

Shape Up, Ref!

10/3/2012 23

STATIC STRETCHING7 stretches

2 sets each stretchHold for 30 sec. = 5 min.

–Gently stretch to a point of tension and hold. Hold the stretch for 30 seconds. Concentrate on lengthening

the muscles you are stretching. –Always do a warm-up such as brisk walking for five to

10 minutes before static stretching

Shape Up, Ref!

10/3/2012 24

Shape Up, Ref!

ACHILLES STRETCH Stand with one leg forward of the other, feet

pointing forward, back heel on the ground with back leg slightly bent. Keeping back straight

and back heel on the ground sit back until you can feel a stretch near the Achilles tendon.

10/3/2012 25

Shape Up, Ref!

CALF STRETCH Stand with one leg advanced, feet pointing

forward, back heel on the ground and back leg straight. Keeping back straight and back heel

on the ground, bend front knee and move weight forward and down until you feel the

stretch on the back of the calf.10/3/2012 26

Shape Up, Ref!

QUADRICEPS STRETCH Hold you right foot with your right hand and lift your foot up behind your buttock. Pull the foot

back and away from the buttock and push knee towards the ground. Repeat with left arm

and left leg.10/3/2012 27

Shape Up, Ref!

GROIN STRETCHStand with feet about a yard apart. Keeping your right leg straight, bend your left knee

towards the outstretched leg until you feel the stretch on the inside of the right thigh. Repeat

with the left leg.

10/3/2012 28

Shape Up, Ref!

HAMSTRING SRETCHStand with one leg forward of the other with

feet pointing forward. Push the hips back, bend the back leg slightly to support your weight

with hands on the advanced knee. Straighten the front leg. Increase the stretch by pushing

your hips back and down until you feel the stretch on the back of the thigh. Repeat with

the other leg.10/3/2012 29

Shape Up, Ref!

SIDE STRETCHStand with feet wide apart and hands at your

sides. Lean to one side reaching down with the hand to the knee on that side. To increase the stretch, bring the other arm over the head in

the direction of the lean. Do not bend forward or backward during this stretch.

10/3/2012 30

Shape Up, Ref!

ARM STRETCHPlace one arm overhead and grasp the

elbow with the other hand. Gently pull the elbow down toward the head. Repeat with

the other arm.

10/3/2012 31

• Introduce new activities slowly.

• Warm-up.

• Cool down.

• Specificity.

• Rest/Recovery

• Appropriate training surfaces.

• Appropriate equipment.

• Nutrition.

• Mental Preparation.

• Hydration.

Shape Up, Ref!Injury Prevention

10/3/2012 32

Shape Up, Ref!

If you get a pull or a strain – STOPeven in mid-workout

Pushing through an injury can sideline you longer.

Injury Prevention

10/3/2012 33

• Refereeing is an endurance activity

• A successful training program must also build speed

• Go easy at first. Don’t do too much too soon

• Plan to train every 2 – 3 days and alternate intensity

Shape Up, Ref!Running & Fitness Program

10/3/2012 34

In order to achieve the recommended fitness levels, stay close to play, and focus on the game.

•You need to train

•Do not referee to get in shape …

Get in shape to referee !

Shape Up, Ref!

10/3/2012 35

Shape Up, Ref!

In order to ensure the game isFun, Fair and Safe referees mustattain and maintain an appropriatelevel of fitness.

Proper nutrition, hydration, stretching and training enable referees to achieve this task without injury.

In AYSO, it’s about more than the game!

In Summary:

10/3/2012 36