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Identify the two participant classes in the picture and learn about the different fitness preparation for each. Discuss fitness objectives, workout plans, and the importance of recovery and rest.
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Jesse Rosenthal CSOA Clinic Feb 6, 2011 Soccer Referee Fitness Preparation
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?
Critical Points for Discussion • Fitness Objectives for Referees • Match Workout Plan to Those Objectives • Recognize Difference between Pre-Season and In-Season Workouts • Move
Fitness Objectives – Referee vs. AR ASSISTANT REFEREE • Acceleration • Agility • Balance • Cardio capacity • Core strength • REFEREE • Acceleration • Agility • Balance • Cardio capacity • Core strength
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
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
What’s in your workout? 5 Bio-Motor Abilities - the parts that make us go) • Work Capacity • Strength • Power • Mobility • Flexibility
Why Is it in your workout? • Coordination- (control your body in space) • Mechanics- (technique, movement economy) • Energetics- (work capacity/ endurance, strength / stabilization, power)
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
Recovery and Rest • Prevent injury • Protect muscles • Fortify your capacity to exercise
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.
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
Move - Equipment • Stairs • Tracks • Balance Balls • Agility Ladders • Hand/Ankle Weights
More Reading Resources • http://h2ksports.com • http://www.refereeassociation.net/userdocs/MLS_2010FitnessTrainingProgram.pdf • http://www.refereeassociation.net/userdocs/General-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/