REFEREE EDUCATIONREFEREE EDUCATION

PHYSICAL PEFORMANCEPHYSICAL PEFORMANCE

TOPICSTOPICS

Brief IntroductionBrief Introduction

Physical ProfilePhysical Profile

Periodised PlanningPeriodised Planning

PrehabilitationPrehabilitation

QuestionsQuestions

PHYSICAL PROFILE OF A REFPHYSICAL PROFILE OF A REF

Total time (min) and relative contribution percentage (%) of Total time (min) and relative contribution percentage (%) of total time spent in each activity for referees during a rugby total time spent in each activity for referees during a rugby

union match.union match.

Activity First Half(min)

Second Half(min)

Whole Game(min)

% Total Time

Standing 18:18 (+ 2.1) 18:47 (+ 2.4) 37:06 (+ 4.3) 41.6

Walking 10:36 (+ 1.3) 11:07 (+ 1.4) 21:44 (+ 2.6) 24.3

Jogging 8:13 (+ 1.7) 8:19 (+ 1.6) 16:31 (+ 3.2) 18.5

Running 1:37 (+ 0.4) 1:37 (+ 0.4) 3:13 (+ .07) 3.6

Sprinting 0:21 (+ 0.2) 0:20 (+ 0.1) 0:41 (+ .03) 0.8

Backwards 4:57 (+ 1.5) 5:01 (+ 1.4) 9:58 (+ 2.5) 11.2

Total 44:02 (+ 2.1) 45:12 (+ 2.3) 89:14 (+ 4.2) 100

A comparison of distances travelled by referees during one A comparison of distances travelled by referees during one half of a rugby union match from two different research half of a rugby union match from two different research

projects.projects.

Martin and Jones(2000)

Present Investigation

Distance (m) Distance (m)

Walking 1225 1091

Jogging 1008 1434

Running 1139 404

Sprinting 148 128

Backwards 515 424

Percent time spent in activities by referees during a Percent time spent in activities by referees during a

rugby union match.rugby union match.

41%

24%

11%

19%

4%1%

Standing

Walking

Backwards

Jogging

Running

Sprinting

Mean (Mean (++SD) distance (m) covered by referees throughout a SD) distance (m) covered by referees throughout a rugby union match.rugby union match.

35223438

6960

0

2000

4000

6000

8000

10000

1st Half 2nd Half Whole Game

Dis

tanc

e (m

)

REFEREE PHYSICAL PROFILEREFEREE PHYSICAL PROFILE

18-60 Years Of Age 18-60 Years Of Age Duration: 40-80 minutesDuration: 40-80 minutesEnergy PathwayEnergy Pathway

- Aerobic (general fitness)Aerobic (general fitness)- Anaerobic (intermittent efforts)Anaerobic (intermittent efforts)

Match BreakdownMatch Breakdown- Sprinting, Jogging, multi directional - Sprinting, Jogging, multi directional

movementmovement

PERIODISED PLANNINGPERIODISED PLANNING

WHAT IS PERIODISATIONWHAT IS PERIODISATION

““Planned, systematic manipulation of Planned, systematic manipulation of acute program variables”acute program variables”

Plan to improve physical performancePlan to improve physical performance

Successful periodised plans can be sub Successful periodised plans can be sub divided into:divided into:

- MacrocyclesMacrocycles- MesocyclesMesocycles- MicrocyclesMicrocycles

THE BIG PICTURETHE BIG PICTURE

MACROCYCLE

MESOCYCLE 1 MESOCYCLE 2 MESOCYCLE 3

MICROCYCLE 4

MICROCYCLE 5

MICROCYCLE 6

MICROCYCLE 1

MICROCYCLE 2

MICROCYCLE 3

MICROCYCLE 7

MICROCYLE 8

MICROCYCLE 9

MACROCYCLEMACROCYCLE

Long Term ProgramsLong Term Programs

Duration: One Year Of TrainingDuration: One Year Of Training

General PlanGeneral Plan

Overall GoalsOverall Goals

- e.g. Improve General Fitness- e.g. Improve General Fitness

MESOCYCLEMESOCYCLE

Training Phases or Training BlocksTraining Phases or Training Blocks

Duration: 6-8 weeksDuration: 6-8 weeks

Detailed PlanDetailed Plan

Specific GoalsSpecific Goals

- Increase Aerobic Capacity- Increase Aerobic Capacity

MICROCYCLEMICROCYCLE

Short TermShort Term

Duration: Daily or WeeklyDuration: Daily or Weekly

Fine adjustments for maintaining goalsFine adjustments for maintaining goals

- Improve knee lift on tempo runs- Improve knee lift on tempo runs

OFF SEASONOFF SEASON

NOVEMBER – DECEMBERNOVEMBER – DECEMBER8 weeks – 2(3:1)8 weeks – 2(3:1)2-3 Sessions Per Week2-3 Sessions Per WeekActive Recovery - Cross Training (Fusion)Active Recovery - Cross Training (Fusion)

- Swim, Boxing, Spinning, Circuit, Pilates- Swim, Boxing, Spinning, Circuit, PilatesPrehabilitation ExercisesPrehabilitation ExercisesAerobic Emphasis (60%)Aerobic Emphasis (60%)Examples……..Examples……..

PRE SEASONPRE SEASON

JANUARY – FEBRUARYJANUARY – FEBRUARY8 weeks – 2(3:1)8 weeks – 2(3:1)

- Mesocyle (1) Aerobic Mesocyle (1) Aerobic - Mesocycle (2) Aerobic/Anaerobic (75%) Mesocycle (2) Aerobic/Anaerobic (75%)

TransitionTransition3-4 Sessions Per Week3-4 Sessions Per WeekTempo Running, Fartlek, Cross Training,Tempo Running, Fartlek, Cross Training,

Basic Strength Work – Compound LiftsBasic Strength Work – Compound Lifts

IN SEASON (1)IN SEASON (1)

MARCH – APRIL – MAYMARCH – APRIL – MAY12 Weeks (2:1) 12 Weeks (2:1) 4 x 3 wk Mesocycle4 x 3 wk Mesocycle2 -3 Sessions Week2 -3 Sessions Week1 Aerobic / 1 Anaerobic (Interval)1 Aerobic / 1 Anaerobic (Interval)Strength – General e.g. 3 x 8-12 rep rangeStrength – General e.g. 3 x 8-12 rep rangeGradual ProgressionGradual ProgressionExamplesExamples

IN SEASON (2)IN SEASON (2)

JUNE – JULY – AUGUST JUNE – JULY – AUGUST 12 Weeks (2:1)12 Weeks (2:1)4 x 3 wk Mesocycle4 x 3 wk Mesocycle2 Sessions Week2 Sessions Week1 Aerobic / 1 Anaerobic (Interval)1 Aerobic / 1 Anaerobic (Interval)Strength – General e.g. 3 x 8-12 rep rangeStrength – General e.g. 3 x 8-12 rep rangeMaintenanceMaintenanceExamplesExamples

PREHABILITATIONPREHABILITATION

WHAT IS PREHABILTATIONWHAT IS PREHABILTATION

Rehab = Fix Rehab = Fix

Prehab = PreventPrehab = Prevent

WHEN SHOULD I DO MY PREHAB WHEN SHOULD I DO MY PREHAB TRAINING?TRAINING?

HOW OFTEN SHOULD I DO MY HOW OFTEN SHOULD I DO MY PREHAB?PREHAB?

WHAT ARE THE MOST COMMON WHAT ARE THE MOST COMMON INJURIES FOR REFEREES?INJURIES FOR REFEREES?

PREHABILTATIONPREHABILTATION

Overuse InjuriesOveruse Injuries- StrengthStrength- StabilityStability- FlexibilityFlexibility

STRENGTHSTRENGTH

ImbalancesImbalances

Single Limb TrainingSingle Limb Training

Hamstrings & GlutesHamstrings & Glutes

Glute Activation SquatGlute Activation Squat

Single Leg BridgingSingle Leg Bridging

LungeLunge

Shin SplintsShin Splints

STABILITYSTABILITY

STABILITY EXERCISESSTABILITY EXERCISES

Transverse AbdominusTransverse Abdominus

Abdominal HollowingAbdominal Hollowing

SahrmannSahrmann

Crab Walk & Monster WalkCrab Walk & Monster Walk

Lower backLower back

Prone SupportProne Support

SUMMARYSUMMARY

PLANPLAN

PERIODISEPERIODISE

PROGRESSIONPROGRESSION

PREHABPREHAB

PERFORMANCEPERFORMANCE

ANY QUESTIONS DON’T BE SHY!ANY QUESTIONS DON’T BE SHY!

CONTACT DETAILSCONTACT DETAILS

CHARLIE HIGGINSCHARLIE HIGGINS

WARATAH ACADEMY HEAD STRENGTH WARATAH ACADEMY HEAD STRENGTH & CONDITIONING COACH & CONDITIONING COACH

MOBILE: 0439 756 331MOBILE: 0439 756 331

EMAIL: chiggins@nswrugby.com.auEMAIL: chiggins@nswrugby.com.au