1. REFEREE EDUCATION PHYSICAL PEFORMANCE

2. TOPICS Brief Introduction Physical Profile Periodised Planning PrehabilitationQuestions

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. ActivityFirst Half (min) Second Half (min) Whole Game (min) % Total Time Standing18:18 (+ 2.1)18:47 (+ 2.4)37:06 (+ 4.3)41.6 Walking10:36 (+ 1.3)11:07 (+ 1.4)21:44 (+ 2.6)24.3 Jogging8:13 (+ 1.7)8:19 (+ 1.6)16:31 (+ 3.2)18.5 Running1:37 (+ 0.4) 3:13 (+.07)3.6 Sprinting0:21 (+ 0.2)0:20 (+ 0.1)0:41 (+.03)0.8 Backwards4:57 (+ 1.5)5:01 (+ 1.4)9:58 (+ 2.5)11.2 Total44:02 (+ 2.1)45:12 (+ 2.3)89:14 (+ 4.2)100

5. A comparison of distances travelled by referees during one half of a rugby union match from two different research projects. Martin and Jones (2000) Present Investigation Distance (m) Walking12251091 Jogging10081434 Running1139404 Sprinting148128 Backwards515424

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 MACROCYCLE MESOCYCLE 1 MICROCYCLE 1 MICROCYCLE 2 MICROCYCLE 3 MESOCYCLE 2 MICROCYCLE 4 MICROCYCLE 5 MICROCYCLE 6 MESOCYCLE 3 MICROCYCLE 7 MICROCYLE 8 MICROCYCLE 9

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 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 MaintenanceExamples

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 PLANPERIODISEPROGRESSIONPREHABPERFORMANCE

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