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

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referee education

REFEREE EDUCATION

PHYSICAL PEFORMANCE

topics
Brief Introduction

Physical Profile

Periodised Planning

Prehabilitation

Questions

TOPICS
slide4
Total time (min) and relative contribution percentage (%) of total time spent in each activity for referees during a rugby union match.
slide5
A comparison of distances travelled by referees during one half of a rugby union match from two different research projects.
referee physical profile
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

what is periodisation
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
macrocycle
MACROCYCLE
  • Long Term Programs
  • Duration: One Year Of Training
  • General Plan
  • Overall Goals

- e.g. Improve General Fitness

mesocycle
MESOCYCLE
  • Training Phases or Training Blocks
  • Duration: 6-8 weeks
  • Detailed Plan
  • Specific Goals

- Increase Aerobic Capacity

microcycle
MICROCYCLE
  • Short Term
  • Duration: Daily or Weekly
  • Fine adjustments for maintaining goals

- Improve knee lift on tempo runs

off season
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……..
pre season
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

in season 1
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
in season 2
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
what is prehabiltation
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?
prehabiltation
PREHABILTATION
  • Overuse Injuries
  • Strength
  • Stability
  • Flexibility
strength
STRENGTH
  • Imbalances
  • Single Limb Training
  • Hamstrings & Glutes
  • Glute Activation Squat
  • Single Leg Bridging
  • Lunge
  • Shin Splints
stability exercises
STABILITY EXERCISES
  • Transverse Abdominus
  • Abdominal Hollowing
  • Sahrmann
  • Crab Walk & Monster Walk
  • Lower back
  • Prone Support
summary
SUMMARY
  • PLAN
  • PERIODISE
  • PROGRESSION
  • PREHAB
  • PERFORMANCE
contact details
CONTACT DETAILS
  • CHARLIE HIGGINS

WARATAH ACADEMY HEAD STRENGTH & CONDITIONING COACH

  • MOBILE: 0439 756 331
  • EMAIL: chiggins@nswrugby.com.au