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US SOCCER REFEREES FITNESS

US SOCCER REFEREES FITNESS. Bill Jordan and Reed Christy CES, PES, NASM CPT, MBA, USSF NATIONAL REFEREE. Length Of Career . Athlete Who Trains Throughout Career . Lack Of Training During First Part Of Career . Ability To Pass Fitness Test .

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US SOCCER REFEREES FITNESS

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  1. US SOCCER REFEREES FITNESS

    Bill Jordan and Reed Christy CES, PES, NASM CPT, MBA, USSF NATIONAL REFEREE
  2. Length Of Career Athlete Who Trains Throughout Career Lack Of Training During First Part Of Career Ability To Pass Fitness Test Point at which athlete begins to workout appropriately Athletes Age LOST YEARS
  3. Game Demands (Krustrup & Bangsbo 2001, 2002)
  4. Evolution of Fitness Demands EPL players’ performance: 20% sprinting compared to 5 yeas ago 9% more tackles than last year Pro referee’s performance: cover 5.6 – 8.1 miles per game 4% - 18% high intensity running Achieve 85% - 90% of max heart rate 50 sprints per match (same as a player) High intensity running for refs has doubled since 2003
  5. TEST #1 TEST #2 FIFA Fitness Test - 6x40 m sprints - 90 sec. recovery - 12 laps total; 150 m run; 50 m walk
  6. Training Zones – Heart Rate Assess starting point using heart (HR) - 220 – age (Max HR) - Zone 1 (65% - 75% max HR) - Zone 2 (75% - 85% max HR) - Zone 3 (85% - 95% max HR)
  7. Heart Rate Monitors Maintain peak target zone Inexpensive Easy to use
  8. SETTING TRAINING GOALS Planning For Long Term Success Fitness Test Fitness Test College Season College Season College Season College Season
  9. SETTING TRAINING GOALS Planning For Short Term Success Training Procedures
  10. Sliding Scale Of Training 10 x 50m @95-100% 2min Rest SPRINTING 8X1min @90% HRM 1:00 min Rest 10 x 30sec @95% HRM 1:30min Rest 5 X 3min @ 80-85% HRM 1:00min Moving Recovery 3 X 10min @ 75% HRM 2min Moving Recovery 30 min Endurance Run @60-70% HRM NO Rest ENDURANCE RUNNING
  11. Warm Up Purpose: neuromuscular activation and injury prevention; maximal performance. Minimum of 10 Minutes: jumping rope, hopping in place, walking lunges, etc. (NOTE: Static stretching is done during recovery)
  12. Moderate Intensity Threshold Training Aerobic/Anaerobic Threshold Lactic Acid build Up Cardiovascular Endurance Muscular Endurance Key Factors Long Duration Moderate Intensity Level Work To Rest Ratio >1 to 1 75% HRM Moderate IWO 3-4 X8min runs Rest=2min
  13. High Intensity Training High Intensity Training Lactic Acid Tolerance Muscular Strength Muscular Endurance Field Movements Key Factors Moderate Duration High Intensity Level Work to Rest Ratio <1 to 1 32-38 sec per HI Interval Jog, Slide R/L, Back Jog HI WO: 85%HRmax 3 sets of 3-4 reps (3min set rest)
  14. Speed Endurance W J J J W S J S J S S Speed Endurance Muscular Strength Muscular Endurance Field Specific Movements Key Factors Short Duration High Intensity Level Moderate Break Speed Endurance: 85% Sprint max 2 sets of 3reps
  15. Agility / Speed B W J J S S SW J W
  16. Interval Training: “Fartlek” FARTLEK Training - "speed play” Game of Chase Quick Pickups Straight Dash Run for the Hills
  17. Recovery / Cool Down Purpose: regeneration Cool Down: light jog to lower your heart rate; lactic acid dissipation. Static Stretch: min of 10 sec. in stretch position; stretch the entire body. Nutrition: eat within an hour of training; small window to introduce calories during vital stages of regeneration. Rest / Sleep: 8 hours every night is optimal.
  18. Core Strength Training Research indicates that up to 48% of the speed produced during sprinting can be attributed to the muscles of the core Injury Prevention Field Speed Three Core Areas Abdominals Lower Abs Upper Abs Obliques (Sides) Spinal Erectors (Back)
  19. Nutrition & Hydration NUTRITION: Eat throughout day Daily Log Before bed / After wake HYDRATION: -Drink half of your body weight in oz -Mineral replacement -Daily habit

  20. QUESTIONS?

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