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REFEREE EDUCATION

REFEREE EDUCATION

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REFEREE EDUCATION

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  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