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Soccer Referee Fitness Preparation

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* Fitness Objectives for Referees Match Workout Plan ... Agility Balance Cardio capacity Core strength Expect HS team fitness to be ... got the muscle tone. * Assess ... – PowerPoint PPT presentation

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Title: Soccer Referee Fitness Preparation


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

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 600/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
Whats 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 youve 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_201
    0FitnessTrainingProgram.pdf
  •  http//www.refereeassociation.net/userdocs/Genera
    l-Strength-Training-Plan-for-Soccer-Referees.pdf
  •  http//nisoa.com/national-referee-program/fitness
    /
  • http//nisoa.com/about-us/instructional-articles/i
    ntercollegiate-instruction/referee-fitness/

17
Discussion
18
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