us soccer referees fitness bill jordan and reed christy ces, pes, nasm cpt, mba, ussf national...
Post on 16-Dec-2015
222 Views
Preview:
TRANSCRIPT
US SOCCER REFEREES FITNESS
Bill Jordanand
Reed ChristyCES, PES, NASM CPT, MBA, USSF NATIONAL REFEREE
Length Of Career Ab
ility
To
Pass
Fitn
ess
Test
Athletes Age
Athlete Who Trains Throughout Career
Lack Of Training During First
Part Of Career
Point at which athlete begins to workout
appropriately
LOST YEARS
Game Demands RefereesFirst / Second
RefereesTotals
Assistant’sFirst / Second
Assistant’sTotal
Total Distance 5284m / 4928m 10,212m / 100% 3179m / 2958m 6,137m / 100%
Walking 1186m / 1216m 2,402m / 23.5% 1523m / 1471m 2994m / 48.7%
Jogging 1890m / 1831m 3,721m / 36.4 1003m / 900m 1903m / 31.0%
High Intensity (13-18 km-h)
1462m / 1222m 2,684m / 26.3% 443m / 375m 818m / 13.3%
Sprinting (18 km-h ^)
746m / 659m 1405m / 13.8% 210m / 198m 408m / 6.65%
(Krustrup & Bangsbo 2001, 2002)
Game Demands
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
FIFA Fitness Test
- 6x40 m sprints
- 90 sec. recovery
• TEST #1 • TEST #2
- 12 laps total; 150 m run; 50 m walk
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)
• Maintain peak target zone• Inexpensive• Easy to use
Heart Rate Monitors
SETTING TRAINING GOALSPlanning For Long Term Success
DecemberBuild Aerobic Base General Strength
Recovery
JanuaryBuild Aerobic Base General Strength
Recovery
FebruaryBuild Aerobic Base
Long Aerobic IntervalEasy Agility PrepGeneral Strength
March Build Aerobic Base
Long Aerobic IntervalEasy Sprinting Workouts
Easy Agility Prep
AprilBuild Aerobic Base
Long Aerobic IntervalModerate Sprinting Workouts
Moderate Field Agility
MayMaintain Aerobic Base High Intensity Interval
Moderate Sprinting WorkoutsModerate Field Agility
JuneMaintain Aerobic Base High Intensity Interval
Moderate Sprinting WorkoutsGame Specific Movements
JulyMaintain Aerobic Base High Intensity Interval
Hard Sprinting WorkoutsGame Specific Movements
AugustMaintain Aerobic Base High Intensity Interval
Hard Sprinting WorkoutsGame Specific Movements
SeptemberMaintain Aerobic Base High Intensity Interval
Moderate Sprinting WorkoutsGame Specific Movements
OctoberMaintain Aerobic Base High Intensity Interval
Easy Sprinting WorkoutsGame Specific Movements
NovemberMaintain Aerobic Base Easy Sprinting Workouts
Game Specific Movements
Fitness Test
Fitness Test College Season
College Season College Season College Season
1 9 0 1 9 0
1 7 0 1 7 0
1 5 0 1 5 0
1 3 0 1 3 0
1 1 0 1 1 0
9 0 9 0
7 0 7 0
5 0 5 0
3 0 3 0
1 0
0 : 0 0 :0 0 0 : 1 0 :0 0 0 : 2 0 :0 0 0 : 3 0 :0 0 0 : 4 0 :0 0 0 : 5 0 :0 0 1 : 0 0 :0 0
HR [b p m ] HR [b p m ]
T i m e
M a x im u m in te n s i ty
Ha rd in te n s i ty
M o d e ra te in te n s i ty
L i g h t in te n s i ty
Ve ry l ig h t in te n s i ty
1
129 bpm
Cur sor values:
Tim e: 0: 33: 32
HR: 107 bpm
Training Procedures
Sunday Rest /
Recovery
MondayWarm Up
Moderate Intensity Interval WO10 min Abs
10 min stretching
TuesdayWarm Up
Cross Train 30 minEvery 5th m Pick Up
10 min Abs10 min stretching
WednesdayRest /
Recovery
ThursdayWarm Up
6 x 50m stride outField Agility
Cool down / ABS10 min stretching
Friday Warm Up
High intensity Interval WO 10 min Abs
10 min stretching
SaturdayWarm Up
Cross Train 30-45min10 min Abs
10 min stretching
SETTING TRAINING GOALSPlanning For Short Term Success
Sliding Scale Of TrainingSPRINTING
ENDURANCE RUNNING
3 X 10min @ 75% HRM2min Moving Recovery
8X1min @90% HRM1:00 min Rest
10 x 50m @95-100%2min Rest
10 x 30sec @95% HRM1:30min Rest
5 X 3min @ 80-85% HRM1:00min Moving Recovery
30 min Endurance Run@60-70% HRM NO Rest
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)
75% HRM Moderate IWO 3-4 X8min runs Rest=2min
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
High Intensity Training
HI WO: 85%HRmax 3 sets of 3-4 reps (3min set rest)
32-38 sec per HI Interval
Jog, Slide R/L, Back Jog
•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
J
J
J
J
J
S
S
S
W
WS
Speed Endurance
•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
Agility / Speed
W
J
S
SW
W J
S
J
B
Interval Training: “Fartlek”
FARTLEK Training - "speed play”
Game of ChaseQuick PickupsStraight DashRun for the Hills
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.
• Injury Prevention• Field Speed• Three Core Areas
– Abdominals• Lower Abs• Upper Abs
– Obliques (Sides)– Spinal Erectors (Back)
Core Strength Training
Research indicates that up to 48% of the speed produced during sprinting can be attributed to the muscles of the core
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
top related