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Strength Training for Referees

Strength Training for Referees

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Strength Training for Referees

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  1. Strength Training for Referees Julie Eibensteiner PT, DPT, CSCS Laurus Athletic Rehab & Performance Woodbury MN

  2. Important Considerations • Mileage Covered – up to 12 miles at highest levels • Movement Patterns in Games • Walking (18.9%), jogging (46.6%), running/striding (12.1%), sprinting (6.2%) and backwards movement (16.2%) (AJSM, 1994) • Sitting – And what we do the other 22.5 hours of the day • Effect on muscles

  3. Strength Demands Specific to the Job • Strength Needs for a Runner • Middle 1/3 of Body

  4. …a thought about “Abs” • “Abs” are made in the kitchen not the gym. • Core stability is goal (anti-movement)

  5. VIDEO

  6. Strength Demands Specific to the Job • Strength Needs for a Runner • Hips Get Priority! HIP ABDUCTORS & EXTERNAL ROTATORS

  7. Strength Demands Specific to the Job • Strength Needs for a Runner • Train the Muscles you CAN’T see. GLUTES, GLUTES, HAMSTRINGS, UPPER BACK, AND MORE GLUTES!Glutes are made in the gym.

  8. Strength Demands Specific to the Job • Strength Needs for a Runner • Breathing MATTERS!

  9. Mobility Needs • T Spine • Hips • Ankles

  10. World’ Greatest Stretch • VIDEO

  11. Performance Demands Specific to Job • Training Needs for Soccer Movements • Role of Plyometrics • Bilateral (Jumping) • Split Stance (Lunge Position) • Single Leg (Hopping) • Role of Agility Work - Ladder/Box Drills • Single Plane (Shuffle / Backpedal) • Multi-Directional (45 and 90 degree cuts, side step cutting)

  12. Performance Demands Specific to Job • Cardiovascular Training • AEROBIC BASE IS MUST! • BUILD INTERVALS SPRINTS ON TOP OF BASE

  13. TAKE HOME POINTS • Train the back side of your body • Train both 2-Leg movements & 1-Leg Movements • Train Balance • Train Stability of Low back, Knee, and Upper Back. • GROUND BASED MOVEMENTS – muscles don’t work in isolation.

  14. TAKE HOME POINTS • Reps/Sets & Frequency • Compound Movements – multiple joints involved • Supersets – get plyo & stability work in between • Quality > Quantity • FORM MATTERS! Hip vs Quad Dominant Movements. Angled Tibia + Upright Torso = Quad Dominant Vertical Tibia + Inclined Torso = Hip Dominant

  15. Sample Strength Workout Day 1 • Neuro Warm-up in Ladder (2-3 min) • Mobility: WGS (6 each leg) • Glute Activation with Mini Band (1 x 10 each) • 2-Leg Squat (3x6) + Squat Jumps (6) + Pushups (10) • Lunge or Split Stance Variation (3 x 6) + Alt Lunge Jumps (6) + Pullups (10) • Single Leg RDL (3 x 8) + ½ Kneeling Pallof Press (3x10sec)

  16. Examples

  17. Sample Strength Workout Day 2 • Bike / Jog (5 min) • Mobility: WGS (6 each leg) • M, W, X Box Agility (2 each per direction) • 1-Leg Squat (3 x 8each) + Lateral Hopping (6 each) + Med Chest Passes (10 each) • Lunge or Split Stance Variation (3 x 6) + Skater Bounds (6) + Inverted Row (10) • RDL (3 x 6) or Weighted Hip Extension + Plank of Choice (30-60sec)

  18. Examples

  19. Thanks! Julie Eibensteiner PT, DPT, CSCS www.laurusrehab.com Woodbury MN