Shape Up, Ref!

1. Shape Up, Ref!

2. 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

3. Shape Up, Ref! Just move to the music!

4. Shape Up, Ref! Be physically fit to be able to stay close to play Without ability andfitness, the referee may lose control of the match.

5. Shape Up, Ref! • 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

6. Shape Up, Ref! In an average match, the referee moves in different ways: Walking Jogging Sprinting Side-stepping Back-peddling

7. Shape Up, Ref! Referee Activity Chart - Time

8. Shape Up, Ref! TRAINING ZONES

9. Shape Up, Ref! AYSO REFEREE FITNESS TEST

10. Shape Up, Ref! FIFA FITNESS TEST - INTERVAL 20 repetitions: 150 meter sprint in 30 seconds, then 50 meters walk in 35 seconds. Total = 10 laps (2.5 miles)

11. Shape Up, Ref! • 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.

12. Sprinting • Weightlifting • Tennis • Racquetball • Interval training • Long endurance runs Shape Up, Ref! VS. AEROBIC TRAINING ANAEROBIC TRAINING • Brisk walk • Jogging and able to carry on a conversation • Bicycling • Swimming • Aerobic dancing

13. Shape Up, Ref! TARGETED TRAINING SESSIONS • Endurance & Aerobic Fitness • Speed & Agility • Interval training • Rest / Active Recovery • Strength / Core Stability

14. Shape Up, Ref! Good, nutritional food and plenty of oxygen provides the energy to fuel our efforts Regular physical training enables our bodies to increase the supply of oxygen

15. 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.

16. 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

17. 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.

18. 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

19. Shape Up, Ref! 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.

20. 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)

21. Shape Up, Ref! Warmup (10 - 15 min) • Jogging (2 - 5 minutes) • Dynamic Stretching (8 - 10 minutes)

22. Shape Up, Ref! DYNAMIC STRETCHING • Skipping • High Knees • Bum (butt) Kicks • Side Stepping • Backwards Jogging • Grapevine (Carioca) • Hurdle Walk (In and Out) • Hamstring Walk • Short Sprints • 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

23. Shape Up, Ref! Cool Down (10 – 15 min.) • Jogging / Walking (5 minutes) • Static Stretching (5 - 10 minutes)

24. Shape Up, Ref! STATIC STRETCHING 7 stretches 2 sets each stretch Hold 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

25. 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.

26. 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.

27. 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.

28. Shape Up, Ref! GROIN STRETCH Stand 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.

29. Shape Up, Ref! HAMSTRING SRETCH Stand 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.

30. Shape Up, Ref! SIDE STRETCH Stand 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.

31. Shape Up, Ref! ARM STRETCH Place one arm overhead and grasp the elbow with the other hand. Gently pull the elbow down toward the head. Repeat with the other arm.

32. Shape Up, Ref!Injury Prevention • Appropriate training surfaces. • Appropriate equipment. • Nutrition. • Mental Preparation. • Hydration. • Introduce new activities slowly. • Warm-up. • Cool down. • Specificity. • Rest/Recovery

33. Shape Up, Ref! Injury Prevention If you get a pull or a strain – STOP even in mid-workout Pushing through an injury can sideline you longer.

34. Shape Up, Ref!Running & Fitness Program • 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

35. Shape Up, Ref! 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 !

36. Shape Up, Ref! In Summary: In order to ensure the game is Fun, Fair and Safe referees must attain and maintain an appropriate level 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!