1 / 27

REFEREE EDUCATION

REFEREE EDUCATION. PHYSICAL PEFORMANCE. Brief Introduction Physical Profile Periodised Planning Prehabilitation Questions. TOPICS. PHYSICAL PROFILE OF A REF.

abia
Download Presentation

REFEREE EDUCATION

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript


  1. REFEREE EDUCATION PHYSICAL PEFORMANCE

  2. Brief Introduction Physical Profile Periodised Planning Prehabilitation Questions TOPICS

  3. PHYSICAL PROFILE OF A REF

  4. Total time (min) and relative contribution percentage (%) of total time spent in each activity for referees during a rugby union match.

  5. A comparison of distances travelled by referees during one half of a rugby union match from two different research projects.

  6. Percent time spent in activities by referees during a rugby union match.

  7. Mean (+SD) distance (m) covered by referees throughout a rugby union match.

  8. REFEREE PHYSICAL PROFILE • 18-60 Years Of Age • Duration: 40-80 minutes • Energy Pathway • Aerobic (general fitness) • Anaerobic (intermittent efforts) • Match Breakdown - Sprinting, Jogging, multi directional movement

  9. PERIODISED PLANNING

  10. WHAT IS PERIODISATION • “Planned, systematic manipulation of acute program variables” • Plan to improve physical performance • Successful periodised plans can be sub divided into: • Macrocycles • Mesocycles • Microcycles

  11. THE BIG PICTURE

  12. MACROCYCLE • Long Term Programs • Duration: One Year Of Training • General Plan • Overall Goals - e.g. Improve General Fitness

  13. MESOCYCLE • Training Phases or Training Blocks • Duration: 6-8 weeks • Detailed Plan • Specific Goals - Increase Aerobic Capacity

  14. MICROCYCLE • Short Term • Duration: Daily or Weekly • Fine adjustments for maintaining goals - Improve knee lift on tempo runs

  15. OFF SEASON • NOVEMBER – DECEMBER • 8 weeks – 2(3:1) • 2-3 Sessions Per Week • Active Recovery - Cross Training (Fusion) - Swim, Boxing, Spinning, Circuit, Pilates • Prehabilitation Exercises • Aerobic Emphasis (60%) • Examples……..

  16. PRE SEASON • JANUARY – FEBRUARY • 8 weeks – 2(3:1) • Mesocyle (1) Aerobic • Mesocycle (2) Aerobic/Anaerobic (75%) Transition • 3-4 Sessions Per Week • Tempo Running, Fartlek, Cross Training, Basic Strength Work – Compound Lifts

  17. IN SEASON (1) • MARCH – APRIL – MAY • 12 Weeks (2:1) • 4 x 3 wk Mesocycle • 2 -3 Sessions Week • 1 Aerobic / 1 Anaerobic (Interval) • Strength – General e.g. 3 x 8-12 rep range • Gradual Progression • Examples

  18. IN SEASON (2) • JUNE – JULY – AUGUST • 12 Weeks (2:1) • 4 x 3 wk Mesocycle • 2 Sessions Week • 1 Aerobic / 1 Anaerobic (Interval) • Strength – General e.g. 3 x 8-12 rep range • Maintenance • Examples

  19. PREHABILITATION

  20. WHAT IS PREHABILTATION • Rehab = Fix • Prehab = Prevent • WHEN SHOULD I DO MY PREHAB TRAINING? • HOW OFTEN SHOULD I DO MY PREHAB? • WHAT ARE THE MOST COMMON INJURIES FOR REFEREES?

  21. PREHABILTATION • Overuse Injuries • Strength • Stability • Flexibility

  22. STRENGTH • Imbalances • Single Limb Training • Hamstrings & Glutes • Glute Activation Squat • Single Leg Bridging • Lunge • Shin Splints

  23. STABILITY

  24. STABILITY EXERCISES • Transverse Abdominus • Abdominal Hollowing • Sahrmann • Crab Walk & Monster Walk • Lower back • Prone Support

  25. SUMMARY • PLAN • PERIODISE • PROGRESSION • PREHAB • PERFORMANCE

  26. ANY QUESTIONS DON’T BE SHY!

  27. CONTACT DETAILS • CHARLIE HIGGINS WARATAH ACADEMY HEAD STRENGTH & CONDITIONING COACH • MOBILE: 0439 756 331 • EMAIL: chiggins@nswrugby.com.au

More Related