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

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

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

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

VIDEO

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

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.

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

Mobility Needs T Spine Hips Ankles

World’ Greatest Stretch VIDEO

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)

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

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.

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

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)

Examples

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)

Examples

Thanks! Julie Eibensteiner PT, DPT, CSCS Woodbury MN