1 / 21

Strength Training for Referees

Strength Training for Referees. Julie Eibensteiner PT, DPT, CSCS Laurus Athletic Rehab & Performance Woodbury MN. Important Considerations. Mileage Covered – up to 12 miles at highest levels Movement Patterns in Games

diallo
Télécharger la présentation

Strength Training for Referees

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Strength Training for Referees Julie Eibensteiner PT, DPT, CSCS Laurus Athletic Rehab & Performance Woodbury MN

  2. Important Considerations • Mileage Covered – up to 12 miles at highest levels • Movement Patterns in Games • Walking (18.9%), jogging (46.6%), running/striding (12.1%), sprinting (6.2%) and backwards movement (16.2%) (AJSM, 1994) • Sitting – And what we do the other 22.5 hours of the day • Effect on muscles

  3. Strength Demands Specific to the Job • Strength Needs for a Runner • Middle 1/3 of Body

  4. …a thought about “Abs” • “Abs” are made in the kitchen not the gym. • Core stability is goal (anti-movement)

  5. VIDEO

  6. Strength Demands Specific to the Job • Strength Needs for a Runner • Hips Get Priority! HIP ABDUCTORS & EXTERNAL ROTATORS

  7. Strength Demands Specific to the Job • Strength Needs for a Runner • Train the Muscles you CAN’T see. GLUTES, GLUTES, HAMSTRINGS, UPPER BACK, AND MORE GLUTES!Glutes are made in the gym.

  8. Strength Demands Specific to the Job • Strength Needs for a Runner • Breathing MATTERS!

  9. Mobility Needs • T Spine • Hips • Ankles

  10. World’ Greatest Stretch • VIDEO

  11. Performance Demands Specific to Job • Training Needs for Soccer Movements • Role of Plyometrics • Bilateral (Jumping) • Split Stance (Lunge Position) • Single Leg (Hopping) • Role of Agility Work - Ladder/Box Drills • Single Plane (Shuffle / Backpedal) • Multi-Directional (45 and 90 degree cuts, side step cutting)

  12. Performance Demands Specific to Job • Cardiovascular Training • AEROBIC BASE IS MUST! • BUILD INTERVALS SPRINTS ON TOP OF BASE

  13. TAKE HOME POINTS • Train the back side of your body • Train both 2-Leg movements & 1-Leg Movements • Train Balance • Train Stability of Low back, Knee, and Upper Back. • GROUND BASED MOVEMENTS – muscles don’t work in isolation.

  14. TAKE HOME POINTS • Reps/Sets & Frequency • Compound Movements – multiple joints involved • Supersets – get plyo & stability work in between • Quality > Quantity • FORM MATTERS! Hip vs Quad Dominant Movements. Angled Tibia + Upright Torso = Quad Dominant Vertical Tibia + Inclined Torso = Hip Dominant

  15. Sample Strength Workout Day 1 • Neuro Warm-up in Ladder (2-3 min) • Mobility: WGS (6 each leg) • Glute Activation with Mini Band (1 x 10 each) • 2-Leg Squat (3x6) + Squat Jumps (6) + Pushups (10) • Lunge or Split Stance Variation (3 x 6) + Alt Lunge Jumps (6) + Pullups (10) • Single Leg RDL (3 x 8) + ½ Kneeling Pallof Press (3x10sec)

  16. Examples

  17. Sample Strength Workout Day 2 • Bike / Jog (5 min) • Mobility: WGS (6 each leg) • M, W, X Box Agility (2 each per direction) • 1-Leg Squat (3 x 8each) + Lateral Hopping (6 each) + Med Chest Passes (10 each) • Lunge or Split Stance Variation (3 x 6) + Skater Bounds (6) + Inverted Row (10) • RDL (3 x 6) or Weighted Hip Extension + Plank of Choice (30-60sec)

  18. Examples

  19. Thanks! Julie Eibensteiner PT, DPT, CSCS www.laurusrehab.com Woodbury MN

More Related