David Schaffer, M.Ed, LAT, ATC, CSCS Officiating your body David Schaffer, M.Ed, LAT, ATC, CSCS

Goals Think of yourselves from a different perspective Understand your body better Starting point

Things to think about Personal injury history Frequent issues Daily Routine Current activity level

Statistics 4.5 – 6 miles covered per game 3 games per week Full time job Average age: 40+ Most injuries occur at the beginning of the season

Preparing for the Season Starts now – 7 weeks until first scrimmage Easier to recover from injury in a down period than in season Must condition or recondition for the demands of the sport Mindset – Officiating is an athletic activity

Preparing for the Season Exercise 4-6 days a week Lifting Based on experience Full Body Daily/weekly progress Conditioning Jogging (Long Slow Duration) Sprints and Intervals

Sample Basic Workout Day 1 Day 2 Day 3 Leg Press (Legs) Dumbbell Bench (Chest) Cable row (Back) Hamstring Curls Step Ups Bridges Abductor Machine Lateral Raises Front Raises Triceps Extension Bicep Curls Calf Raises Seated Calf Raises

Sample Workout Plan Compound/Big Movements (Legs, Chest, Back) Weight Added Isolation/Small Movements (Shoulders, Arms, Calfs, Hamstrings) Week 1 5x5 3x10 Week 2 Legs +10, Upper Body +5 4x10 Same as week 1 Week 3 4x8 +5 Week 4 Same as week 3

Sample Conditioning Plan Fartlek Run – mixed periods of fast and slow running. Interval Run – Mixed periods of running and rest. Usually 1:1 or 1:2 work to rest 30”/30” 20”/40” 1’/2’ Long Slow (min) Week 1 15 Week 2 17 Week 3 19 Week 4 21

Putting it all Together Sun Mon Tue Wed Thur Fri Sat Plan 1 Lift Run Plan 2 Lift/Run Plan 3 Plan 4 Plan 5

Travel Dehydrates and tightens up body Goals: Rehydrate Stretch – Hip Flexors, Chest, Achillies Hotel heat packs Soft Tissue Massage

Pregame and Warmup Why warmup? Jog Dynamic warmup Stretch Ready body for activity Jog Dynamic warmup Stretch Address problem areas

Sample Warmup Jog Jog/Sprint/Jog High knees Stretch Butt Kicks Hamstrings Quads Shuffle both ways Groin/Hips Karaoke Back Back Peddle

Cooldown Bring body back down from a heightened activity level to a state of rest Jog Stretch Legs up on wall

Recovery Becomes more important as the season progresses Have to eat after every game 400-600 calories burned per game Sleep Main time of body repair

Common Injuries Hamstring Strains Low Back Pain and Tightness Chronic Knee Pain Shin Splints Achilles Tendonitis What is it Common Causes Exercises and stretches

Hamstring Strains

Hamstring Strain What is it? Common Causes A tweak, a pull, a strain, a tear Common Causes Sudden changes in speed and direction Overuse

Hamstring Strains Hamstring Curls Step Ups

Hamstring Strains Goblet Squat Standing Hamstring Stretch

Lower Back Pain

Lower Back Pain Common Causes Muscle tightness Poor posture Weak or inactive glutes Disc herniation Spondylolysis, spondylolisthesis

Lower Back Pain Bridges Single Arm Row

Lower Back Pain Foam Rolling Hip Flexor Stretch

Knee Pain

Knee Pain What is it? Where is it? IT Band Syndrome (Outside Pain) Patella Tendonitis (Below knee cap) Patellofemoral Compression (Around knee cap) Old Injuries and Past Surgeries Ligament Damage (clicking, locking, significant swelling, pain behind knee)

Knee Pain Leg Press 30°, 60°, 90° Abductor Machine

Knee Pain IT Band Foam Rolling

Shin Splints

Shin Splints What is it Common Causes Flat feet (pronation) Pain along the front or back of the shin (tibia) Common Causes Flat feet (pronation) Poor mechanics (Knee cares in) Sudden increase in activity Improper shoes Overuse

Shin Splints Heel Walking Cable Ankle Pumps

Shin Splints Heel Touch Bent Knee Calf Stretch

Achilles Tendonitis

Achilles Tendonitis What is it Common Causes Inflammation of the Achilles Tendon Common Causes Overuse Sudden increases in activity

Achilles Tendonitis Leg Press Calf Raises Seated Calf Raises

Achilles Tendonitis Standing Calf Stretch

When to seek help Immediate and apparent swelling Pain that worsens over time Impact on activities of daily life Numbness, tingling, radiating pain Audible and/or sensation of pop, snap, crack