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.

*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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