Proper Pre-Game Warm-up for Referees Julie Eibensteiner PT, DPT, CSCS USSF A LICENSE

Participant not Spectator Active participant in game – prepare as such Keeping up with play = just good refereeing & less complaints (?) Players and coaches respect a well prepared referee World Cup Referees outrun players (average 12 mi, players = 7 mi) World Cup Referees outrun players

Components of Game Readiness Pre-Game: Nutrition / Hydration On Field: Increase in HR / O2 consumption Neurological Readiness Mobility Post-Game: Recovery

Pre-Game Nutrition / Hydration Research has shown that going into your workout fueled will help your performance during training sessions. Eating a mixture of carbohydrates and protein may also jumpstart your recovery. Combine 5-15g PRO g CHO. To stay hydrated, drink about 20 ounces of fluid in the hour or so before training, take four to six gulps of fluid (6 ounces) every 15 minutes, and then drink about 20 ounces of fluid for every pound lost during activity. Source: Athletes’ Performance (Phoenix, AZ)

Pre-Game Fueling Ideas 1/2 cup orange juice + 1 cup water + 1 scoop whey protein 1 scoop EAS Endurathon + 6 to 12 ounces water 8 ounce smoothie – vanilla whey protein, berries, a little orange juice and ice Yogurt with 1/2 cup cereal Energy gel 16-ounce sports drink Slice of toast with natural peanut butter 1/2 energy bar

On Field Increase HR / O2 Consumption / Raise Core Body Temp Get a good sweat going! A longer duration warm-up with trial-specific activities promotes readiness for time trial performance better than a less demanding and less specific set of activities. (ACSM, 2009) Warm-ups containing effort levels similar to those required in a following task precipitated better endurance performances. Warm-ups with exceptionally high demands (sprint) were not beneficial for a following lower-intensity extended maximum effort. (Medicine and Science in Sports and Exercise, 2005)

On Field Neurological Readiness / Activation Mimic movements in game to prep body: Forward / Backward / Shuffling / Turning / Stopping Walking (18.9%), jogging (46.6%), running/striding (12.1%), sprinting (6.2%) and backwards movement (16.2%) (AJSM, 1994) Range of movement is promoted adequately by doing the intended sporting activity (game simulations) at the appropriate time in a warm-up. Dedicated stretching routines are not needed and produce no extra benefit. (Journal of Sports Medicine and Physical Fitness, 2003)

On Field Mobility Dynamic Movements > Static Stretching Areas of Importance Upper back / Thoracic Spine Hips / Groin Ankles / Calves

Mobility Ideas World’s Greatest Stretch The Big 5

Post-Game Recovery minutes The amount of time during which you should begin your recovery nutrition routine following training or competition oz The amount of fluid you want to take in per pound lost during exercise 2:1 The minimal carbohydrate to protein ratio you want to consume after activity to jumpstart recovery (the literature supports 2:1 to 4:1, depending upon intensity and duration) Active Recovery: Stretching Source: Athletes’ Performance (Phoenix, AZ)

Refueling, Rebuilding…. Carbohydrates: Consume between 0.8 and 1.2 grams of carbohydrates per kilogram of body weight as quickly as possible after your training session. Take your body weight in pounds and divide by 2.2. Carbohydrates are only one part of the recovery equation, but this is the key component that recovers your fuel stores. Protein: You should include about 0.3 to 0.4 grams of protein per kilogram of body weight

Rehydrating For everyday needs, aim to drink 0.5 to 1 ounce of fluid for each pound that you weigh. If you weigh 150 pounds, you should be consuming 75 to 100 ounces of fluid per day. (33 ounces = 1 liter) Here are some choices for meeting your everyday fluid requirements: Water (should be your #1 choice) Naturally non-caloric drinks such as brewed unsweetened green, black, and white teas 100 percent fruit juices in moderation (6 ounces = 1 serving) Watery foods (watermelons, grapes, soups, vitamins, potassium) GREATER THAN 60 MIN or HEAT/HIGH INTENSITY = REPLACE ELECTROLYTES (Na, K & Mg)

Julie Eibensteiner PT, DPT, CSCS Woodbury, MN