Jesse Rosenthal
CSOA Clinic
Feb 6, 2011
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?
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Fitness Objectives for Referees
Match Workout Plan to Those Objectives
Recognize Difference between Pre-Season
and In-Season Workouts
Move
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REFEREE
 Acceleration
 Agility
 Balance
 Cardio capacity
 Core strength
ASSISTANT REFEREE
 Acceleration
 Agility
 Balance
 Cardio capacity
 Core strength
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Expect HS team fitness to be at a peak –
training expectations for starters on varsity
boys teams is running 2 miles at 6:00/mile
pace
Top tier MF covers 3-5 miles per game
Largest field 120 yards long
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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
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5 Bio-Motor Abilities - the parts that make us
go)
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Work Capacity
Strength
Power
Mobility
Flexibility
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Coordination- (control your body in space)
Mechanics- (technique, movement economy)
Energetics- (work capacity/
endurance, strength / stabilization, power)
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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
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Prevent injury
Protect muscles
Fortify your capacity to exercise
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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
you’ve got the muscle tone.
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Assess your status with a professional
Flexibility and Posture
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Wall Sits
Body Weight Squats
Split Squats
Straight Leg High Kicks
Warriors and Peacocks
Planks
Shuffle
Rockers
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Stairs
Tracks
Balance Balls
Agility Ladders
Hand/Ankle Weights
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http://h2ksports.com
http://www.refereeassociation.net/userdocs/ML
S_2010FitnessTrainingProgram.pdf
http://www.refereeassociation.net/userdocs/Ge
neral-Strength-Training-Plan-for-SoccerReferees.pdf
http://nisoa.com/national-refereeprogram/fitness/
http://nisoa.com/about-us/instructionalarticles/intercollegiate-instruction/refereefitness/
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