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Soccer Referee Fitness Preparation

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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Soccer Referee Fitness Preparation

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

  2. 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?

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

  4. The players are training … Are you?

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

  6. 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

  7. 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

  8. Workout Plans

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

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

  11. 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

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

  13. 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.

  14. 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

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

  16. 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/

  17. Discussion

  18. Come Train with Me

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