Referee Physical Performance for Rugby: Education & Planning

1. REFEREE EDUCATION PHYSICAL PEFORMANCE

2. Brief Introduction Physical Profile Periodised Planning Prehabilitation Questions TOPICS

3. PHYSICAL PROFILE OF A REF

4. Total time (min) and relative contribution percentage (%) of total time spent in each activity for referees during a rugby union match.

5. A comparison of distances travelled by referees during one half of a rugby union match from two different research projects.

6. Percent time spent in activities by referees during a rugby union match.

7. Mean (+SD) distance (m) covered by referees throughout a rugby union match.

8. REFEREE PHYSICAL PROFILE • 18-60 Years Of Age • Duration: 40-80 minutes • Energy Pathway • Aerobic (general fitness) • Anaerobic (intermittent efforts) • Match Breakdown - Sprinting, Jogging, multi directional movement

9. PERIODISED PLANNING

10. WHAT IS PERIODISATION • “Planned, systematic manipulation of acute program variables” • Plan to improve physical performance • Successful periodised plans can be sub divided into: • Macrocycles • Mesocycles • Microcycles

11. THE BIG PICTURE

12. MACROCYCLE • Long Term Programs • Duration: One Year Of Training • General Plan • Overall Goals - e.g. Improve General Fitness

13. MESOCYCLE • Training Phases or Training Blocks • Duration: 6-8 weeks • Detailed Plan • Specific Goals - Increase Aerobic Capacity

14. MICROCYCLE • Short Term • Duration: Daily or Weekly • Fine adjustments for maintaining goals - Improve knee lift on tempo runs

15. OFF SEASON • NOVEMBER – DECEMBER • 8 weeks – 2(3:1) • 2-3 Sessions Per Week • Active Recovery - Cross Training (Fusion) - Swim, Boxing, Spinning, Circuit, Pilates • Prehabilitation Exercises • Aerobic Emphasis (60%) • Examples……..

16. PRE SEASON • JANUARY – FEBRUARY • 8 weeks – 2(3:1) • Mesocyle (1) Aerobic • Mesocycle (2) Aerobic/Anaerobic (75%) Transition • 3-4 Sessions Per Week • Tempo Running, Fartlek, Cross Training, Basic Strength Work – Compound Lifts

17. IN SEASON (1) • MARCH – APRIL – MAY • 12 Weeks (2:1) • 4 x 3 wk Mesocycle • 2 -3 Sessions Week • 1 Aerobic / 1 Anaerobic (Interval) • Strength – General e.g. 3 x 8-12 rep range • Gradual Progression • Examples

18. IN SEASON (2) • JUNE – JULY – AUGUST • 12 Weeks (2:1) • 4 x 3 wk Mesocycle • 2 Sessions Week • 1 Aerobic / 1 Anaerobic (Interval) • Strength – General e.g. 3 x 8-12 rep range • Maintenance • Examples

19. PREHABILITATION

20. WHAT IS PREHABILTATION • Rehab = Fix • Prehab = Prevent • WHEN SHOULD I DO MY PREHAB TRAINING? • HOW OFTEN SHOULD I DO MY PREHAB? • WHAT ARE THE MOST COMMON INJURIES FOR REFEREES?

21. PREHABILTATION • Overuse Injuries • Strength • Stability • Flexibility

22. STRENGTH • Imbalances • Single Limb Training • Hamstrings & Glutes • Glute Activation Squat • Single Leg Bridging • Lunge • Shin Splints

23. STABILITY

24. STABILITY EXERCISES • Transverse Abdominus • Abdominal Hollowing • Sahrmann • Crab Walk & Monster Walk • Lower back • Prone Support

25. SUMMARY • PLAN • PERIODISE • PROGRESSION • PREHAB • PERFORMANCE

26. ANY QUESTIONS DON’T BE SHY!

27. CONTACT DETAILS • CHARLIE HIGGINS WARATAH ACADEMY HEAD STRENGTH & CONDITIONING COACH • MOBILE: 0439 756 331 • EMAIL: chiggins@nswrugby.com.au