Soccer Fitness Preparation

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Soccer Fitness Preparation

• Presented By
• Erica Dunkelberger, ATC-L
• Jessie Shanks,MS,ATC,VATL

2
Fitness Considerations

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

3
Pre-Participation Physical

• Obtain Yearly
• Review Medical History
• Address Concerns and Previous Injuries

4
Current Fitness Level

• High
• 5-7 days/week
• Moderate
• 3-4 days/week
• Low
• 1-2 days/week

5
Personal Schedule

• Time
• Work
• Obligations Commitments
• Location
• Space to Exercise
• Daylight
• Equipment
• Gym Membership

6
Equipment

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

7
Nutrition

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

8
Soccer Referee Conditioning Program

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

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Warm-up Activities

• Jumping Jacks
• Jog Up, Jog Back
• Side Shuffles
• Walking Lunge
• Walking Knee Stretch
• Cariocas
• High Knees
• Butt Kicks
• Outer Thigh Swings

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Stretch

• Primary Focus
• Hamstring
• Quadriceps
• Groin
• Calves
• Secondary Focus
• Back
• Arms

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Stretches

• Two Leg Hamstring Stretch1. With both feet
  together and legs fully extended, reach forward
  with both hands towards your toes.
• Classic Quadriceps Stretch1. 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 Stretch1. 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.

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Stretches

• Lower Back Stretch1. 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.

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Stretches

• Standing Calf Stretch1.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.

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Week One

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

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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

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Week Three

• Warm-up
• 3.5 to 4 Miles or 30-40mins Run/Jog
• 3X20 Sit-ups
• 3X20 Push-ups
• Interval Speed Work
• 50m/50m Sprint/Jog
• 3 sets
• Cool Down
• Stretch

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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

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Pre-Game Preparations

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

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Team ATC

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

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• Good Luck and
• Happy Refereeing!!!