WORKOUT TYPE: INTERMEDIATE

REFEREE FITNESS VIDEO’S

Welcome to the season as an added feature this year we have made the following videos for the benefit of our members. To help guide and assist with keeping all of you on the paddock this year.

Referee Warm Up Exercises

Intro

EXERCISE NO. 1

Sumo Squats

The first of our warm up exercise is Sumo Squats. We are beginning to fire up the glutes and hips, by loosening the tendons and warming the muscles to cope with the rigours of our game.

Start with 10 metres and do this twice

EXERCISE NO. 2

Walking Lunges

The walking lunge begins the process of getting the ab ductors and ad ductors engaged to increase the speed off the mark

Do 10 metres twice

EXERCISE NO. 3

Side to Side

The side to side exercise begins the increase in heart rate and also adds to the warming up of the muscles which will enable you to accelerate laterally

10m facing one way, 10m facing the other way

EXERCISE NO. 4

Bum Taps

A critical muscle for sprinting is the Quad muscle. It drives the acceleration that we all need to keep up with play. This muscle needs to be warm so that right from kick off we have the ability to get off the mark quickly. Warming the muscle will limit any chance of injury.

10m facing one way, 10m facing the other way.

EXERCISE NO. 5

High Knees

High knees will also increase the warmth in the quads. Furthermore muscles such as the calves and hamstrings will also benefit from this warm up.

10m one way, 10m the other way

EXERCISE NO. 6

Ham String & Hip Flex

This warm up is a little less dynamic. However, after doing the bum taps and the high knees you will have your hamstrings more flexible. We are looking to have the hamstring ready to go from the kick off and this will enable you to do this.

10m one way, 10m the other.

EXERCISE NO. 7

10m Heart Starter

After those dynamic stretch warm ups it is time to get the heart rate up. Here is a 10m shuttle run that will get your whole body in motion and have your heart rate at about 60% of its maximum.

10m shuttles and perform 10 times.

EXERCISE NO. 8

Forward / Backward 20m heart starter

Another heart starter. This involves forward and backward running. Refereeing involves movements that are not always straight. Getting the legs prepared for backward running is important. Furthermore your heart rate will be around 60% of capacity.

20m forward, 10m backwards. Repeat 10 times.

Referee Warm Down Exercises

Intro

EXERCISE NO. 1

Forward & Backward

Refer to the warm up exercise above. As this is a warm down, we are trying to gradually lower our heart rate, so slow jogging is the way to do this. We are tryingto get the lactic acid build up out of our leg jointsand this is the answer.

20m forward, 10m backward. 10 times.

EXERCISE NO. 2

Butter Fly Strech

We are now into static stretches to lengthen the muscles tendons and ligaments. The only effective time to stretch is when the muscles are warm. The butterfly stretch is to assist your inner thighs and hip joints. Hold the stretch for about 20 seconds

Hold the stretch for 20 seconds

EXERCISE NO. 3

Ham String Stretch

The ham string stretch is essential for recovery from the rigours of the game.

Hold the stretch on each leg for 20 seconds

EXERCISE NO. 4

Glute Stretch

Another group of muscles that can tighten up very quickly after a match. Reduce fatigue and assist recovery with this stretch.

Hold each side for 20 seconds

EXERCISE NO. 5

Calf Stretch

The poor old calf muscle is very neglected. Tight calf muscles can lead to a number of foot issues, including flat feet. After a match the calves are warm which is a good time to get some length into the muscles and make them more flexible.

Hold stretch for 20 seconds on each leg.

EXERCISE NO. 6

Quad Stretch

Aragon is showing us excellent flexibility in his quads. This stretch assists recovery and reduces fatigue and will also give you balance.

Hold stretch for 20 seconds on each leg.

Referee Exercises Challenge Week 1

Intro

EXERCISE NO. 1

The Philthy Heart Stopper x 6 sets

After you complete the warm up exercises, this exercise consists of shuttles of 1 at different lengths with a 15 second rest between

Performance level – 80 – 100%

Rest between sets – 1min 30 sec

5, 22, 50, 72 & 100m intervals with

15 sec Rest between each Shuttle

Intermediate< 3 min 40 sec per set

Advanced< 2 min 30 sec per set

EXERCISE NO. 2

The Philthy Set x 6 Sets

This exercise is the same distance as exercise 1 with the difference being the intensity and continuity. Don’t forget to view the warm down videos when complete.

Performance level – 60%

Rest between sets – 1min 30 sec

5, 22, 50, 72 & 100m intervals with NO REST between each

Intermediate <3 min per set

Advanced<2 min per set

Referee Exercises Challenge Week 2

The Philthy Sequence x 10 Laps

EXERCISE NO. 1

After you complete the warm up exercises, Jog another 400m then commence the exercise. This exercise consists of 10 laps of mixed cardio targeting different muscle groups with a 1min rest between laps.

Tools – 20 Cones & Exercise Ladder

Performance level – 80%

Rest between Laps – 1min

Ladder crawls (if no ladder set up 8 cones and use as a ladder)

Cone two legged bunny jumps for 5 cones

Diagonal Side steps for 10 cones

Sprint for 20m

 Single Leg Hops 10m

Single Leg Hops 10m

Agility Run (40m and 10 cones)

Jog back

Intermediate <22 min to complete

Advanced<18min to complete

Philthy’s 6 CONE Drill x 10 Laps

EXERCISE NO. 2

This exercise consists of 10 laps of a 6 cone drill with a 1min rest between laps. After the 10 Laps jog a 400m warm down lap and finish with the warm down exercises.

Tools – 6 Cones

Performance level – 80%

Rest between Laps – 1min

Right facing – Side to Side (20m)

Left turn – Backwards (20m)

Right turn – Left facing Side to Side (20m)

Straight Ahead – Sprint (20m)

Right turn – Bear Crawl (10m)

Left turn – Sprint (100m)

400m jog

Intermediate <22 min to complete

Advanced<18min to complete

Referee Exercises Challenge Week 3

After you complete the warm up exercises. Jog another 400m then commence the exercise.

CONDITIONING Using Tabata Technique 20 seconds at 80 -100% then have 10 seconds rest.

Do 8 sets of each exercise, have one minute rest, then move onto the next exercise. After you complete the 8 exercises. Finish off with 400m jog and then standard stretches.

*Please seek medical advice before deciding if these exercises are appropriate for your individual circumstances. NSWRRA will not be liable for any cost, loss or injury incurred as a result of undertaking any or all of the above exercises. If you have any concerns about your health, consult your General Practitioner.


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