Soccer Fitness Preparation Presented By: Erica Dunkelberger, ATC-L Jessie Shanks,MS,ATC,VATL

Fitness Considerations Pre-Participation Physical Current Level of Fitness Personal Schedule Equipment Nutrition

Pre-Participation Physical Obtain Yearly Review Medical History Address Concerns and Previous Injuries

Current Fitness Level High –5-7 days/week Moderate –3-4 days/week Low –1-2 days/week

Personal Schedule Time –Work –Obligations & Commitments Location –Space to Exercise –Daylight –Equipment –Gym Membership

Equipment Proper Exercise Attire for Environmental Conditions Good Running Shoes or Arch Supports

Nutrition Energy Enriched Foods –Peanut Butter –Pretzels –Crackers –Fruit Hydration –Water –Sports Drink (NOT ENERGY DRINKS!!)

Soccer Referee Conditioning Program Four Week Preparation Series 3-4days of the week Variations –Endurance Running –Speed Training –Upper Body Conditioning –Core Strengthening

Warm-up Activities Jumping Jacks Jog Up, Jog Back Side Shuffles Walking Lunge Walking Knee Stretch Carioca’s High Knees Butt Kicks Outer Thigh Swings

Stretch Primary Focus –Hamstring –Quadriceps –Groin –Calves Secondary Focus –Back –Arms

Stretches Two Leg Hamstring Stretch 1. With both feet together and legs fully extended, reach forward with both hands towards your toes. Classic Quadriceps Stretch 1. Standing one leg, grab your opposite ankle and pull your heel into your buttocks. 2. Your bent knee should sty parallel with your standing leg rather then being pulled behind. 3. Push your hips out to increase the stretch and remember not to grab the ankle joint. 4. Repeat for the opposite side. Sitting Groin Stretch 1. Sit with knees bent at 90 degrees. 2. Place the soles of your feet together to 'splay' your knees outwards. 3. Gently use your hands or elbows to push your knees downwards.

Stretches Lower Back Stretch 1. Sit with the legs straight out in front of you. 2. Bend the right knee so the sole of your foot is flat on the ground. 3. Turn your upper body towards your right knee and place your right hand on the floor for support. 4. Place your left forearm on the outside of your right knee and gently pull your knee towards you. 5. Resist with your knee and left hand to feel the tension in your lower back. 6. Repeat for the opposite side. Simple Shoulder Stretch 1. Begin standing up straight with shoulders relaxed and back. 2. Reach your right arm up over your head, bend your elbow and reach your hand behind your neck. 3. With your elbow pointing up to the sky, slide your right palm down to your back. 4. With your left hand, grip your right elbow and gentle pull it toward your ear.

Stretches Standing Calf Stretch 1.Using a wall or bar to support you, place one leg outstretched behind you. 2. Keeping the other leg bent lean against the wall to apply pressure to your back leg. 3. Make sure you keep your back heel flat on the ground. 4. Repeat for the opposite side. To stretch your Achilles 1. Get into the same position as the calf stretch. 2. Extend one foot behind you with your knee bend and heel on the ground.

Week One Warm-up 2 Miles or 15-20mins Run/Jog 2X20 Sit-ups 2X10 Push-ups Cool Down Stretch

Week Two Warm-up 3 Miles or 25-30mins Run/Jog 2X25 Sit-ups 2X15 Push-ups Interval Speed Work –25m/25m Sprint/Jog 3 sets Cool Down Stretch

Week Three Warm-up 3.5 to 4 Miles or mins Run/Jog 3X20 Sit-ups 3X20 Push-ups Interval Speed Work –50m/50m Sprint/Jog 3 sets Cool Down Stretch

Week Four Warm-up 4-5 Miles or 45-60mins Run/Jog 3X25 Sit-ups 3X25 Push-ups Interval Speed Work –75m/75m Sprint/Jog 3 sets Cool Down Stretch

Pre-Game Preparations Adequate Hydration Proper Food Intake Identify Site ATC 10-15min Warm- up/Stretch Routine

Team ATC Taping or Wrapping Ice Bag/Heat Pad Half Time Rehydration Monitor Weather During Game Expectations

Good Luck and Happy Refereeing!!!