Soccer Fitness
Preparation
Presented By:
Erica Dunkelberger, ATC-L
Jessie Shanks,MS,ATC,VATL
Fitness Considerations
• Pre-Participation
Physical
• Current Level of
Fitness
• Personal Schedule
• Equipment
• Nutrition
Pre-Participation Physical
• Obtain Yearly
• Review Medical
History
• Address Concerns
and Previous
Injuries
Current Fitness Level
• High
– 5-7 days/week
• Moderate
– 3-4 days/week
• Low
– 1-2 days/week
Personal Schedule
• Time
– Work
– Obligations &
Commitments
• Location
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–
–
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Space to Exercise
Daylight
Equipment
Gym Membership
Equipment
• Proper Exercise Attire
for Environmental
Conditions
• Good Running Shoes
or Arch Supports
Nutrition
• Energy Enriched Foods
– Peanut Butter
– Pretzels
– Crackers
– Fruit
• Hydration
– Water
– Sports Drink (NOT ENERGY DRINKS!!)
Soccer Referee
Conditioning Program
• Four Week Preparation Series
• 3-4days of the week
• Variations
– Endurance Running
– Speed Training
– Upper Body Conditioning
– Core Strengthening
Warm-up Activities
•
•
•
•
•
•
•
•
•
Jumping Jacks
Jog Up, Jog Back
Side Shuffles
Walking Lunge
Walking Knee
Stretch
Carioca’s
High Knees
Butt Kicks
Outer Thigh Swings
Stretch
• Primary Focus
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–
–
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Hamstring
Quadriceps
Groin
Calves
• Secondary Focus
– Back
– Arms
Stretches
•
Two Leg Hamstring Stretch
1. With both feet together and legs fully extended, reach forward
with both hands towards your toes.
•
Classic Quadriceps Stretch
1. Standing one leg, grab your opposite ankle and pull your heel
into your buttocks.
2. Your bent knee should sty parallel with your standing leg rather
then being pulled behind.
3. Push your hips out to increase the stretch and remember not to
grab the ankle joint.
4. Repeat for the opposite side.
•
Sitting Groin Stretch
1. Sit with knees bent at 90 degrees.
2. Place the soles of your feet together to 'splay' your knees
outwards.
3. Gently use your hands or elbows to push your knees
downwards.
Stretches
•
•
Lower Back Stretch
1. Sit with the legs straight out in front of you.
2. Bend the right knee so the sole of your foot is flat on the ground.
3. Turn your upper body towards your right knee and place your right
hand on the floor for support.
4. Place your left forearm on the outside of your right knee and gently
pull your knee towards you.
5. Resist with your knee and left hand to feel the tension in your lower
back.
6. Repeat for the opposite side.
Simple Shoulder Stretch
1. Begin standing up straight with shoulders relaxed and back.
2. Reach your right arm up over your head, bend your elbow and
reach your hand behind your neck.
3. With your elbow pointing up to the sky, slide your right palm down
to your back.
4. With your left hand, grip your right elbow and gentle pull it toward
your ear.
Stretches
•
Standing Calf Stretch
1.Using a wall or bar to support you, place one leg
outstretched behind you.
2. Keeping the other leg bent lean against the wall to apply
pressure to your back leg.
3. Make sure you keep your back heel flat on the ground.
4. Repeat for the opposite side.
•
To stretch your Achilles
1. Get into the same position as the calf stretch.
2. Extend one foot behind you with your knee bend and heel
on the ground.
Week One
• Warm-up
• 2 Miles or 15-20mins
Run/Jog
• 2X20 Sit-ups
• 2X10 Push-ups
• Cool Down
• Stretch
Week Two
• Warm-up
• 3 Miles or 25-30mins
Run/Jog
• 2X25 Sit-ups
• 2X15 Push-ups
• Interval Speed Work
– 25m/25m Sprint/Jog
3 sets
• Cool Down
• Stretch
Week Three
• Warm-up
• 3.5 to 4 Miles or 3040mins Run/Jog
• 3X20 Sit-ups
• 3X20 Push-ups
• Interval Speed Work
– 50m/50m Sprint/Jog
3 sets
• Cool Down
• Stretch
Week Four
• Warm-up
• 4-5 Miles or 45-60mins
Run/Jog
• 3X25 Sit-ups
• 3X25 Push-ups
• Interval Speed Work
– 75m/75m Sprint/Jog
3 sets
• Cool Down
• Stretch
Pre-Game Preparations
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Adequate Hydration
Proper Food Intake
Identify Site ATC
10-15min Warmup/Stretch Routine
Team ATC
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•
•
•
Taping or Wrapping
Ice Bag/Heat Pad
Half Time Rehydration
Monitor Weather
During Game
• Expectations
Good Luck and
Happy Refereeing!!!