strength training for referees julie eibensteiner pt, dpt, cscs laurus athletic rehab &...
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Strength Training for RefereesJulie 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)
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
www.laurusrehab.com
Woodbury MN