REFEREE'S

 

Warming Up
 
Have you ever felt that it has taken the first fifteen minutes of a game to get going? If you have, then you probably have not warmed up prior to the start of the game.
 
The purpose of the warm up is to prepare the body for the exertion that is to follow. The body’s temperature is raised and the heart rate is increased, which in turn raises the temperature of the muscles. In doing this, the fluid that is between joints is circulated, thus decreasing the chance of the ends of the bones grinding against one another. Therefore it is important that an official should warm up prior to his or her game not only to improve performance, but also to look after his or her body. It could be said that our bodies are like a car: if we race the engine of the car while it is still cold, it will not last very long, will it? Our bodies are the same. Likewise, our bodies are only as good as the fuel that we put in them, but that is a totally different subject!
 
 
It used to be the case that a warm up involved three stages. These were “General Warm Up”, “Stretching” and “Specific Warm Up”. This is what you will find in the FA “Guide to Fitness for Referees” which is included in the “Welcome Pack” provided to all referees joining a Beginner’s Training Course. 
 
However, recent scientific research has shown that that a warm up which includes static stretching can decrease your performance and may even lead to a greater risk of injury. “What is the answer, then?”, I hear you ask, “Because I will get injured if I don’t and might get injured if I do”. Well, those of you who have attended professional games recently you may have seen the officials going through a certain routine prior to the games or the actual teams doing certain exercises.
 
These routines or exercises are based on the first part of a continuum within the SAQ® programme: the “Dynamic Flex Warm Up” is a warm up which is completed on the move, helping to develop balance and co-ordination. It has been shown to reduce the risk of soft tissue muscle injuries and as the body is in constant motion there is no chance of it cooling down.
 
I have reproduced at the end of this article the warm up programme that is used by the Premier League officials (and by me!), which will be testified to by the officials who have been out with me. In fact one referee prior to a Senior Cup game praised the new warm up and reckoned that he was really up for the game and raring to go in comparison to his usual warm up.
 
Therefore I feel that this is the way forward: not only does it prepare you better but also the exercises are done over a shorter distance and in corporate movements that are more akin to the movements found in refereeing. Finally it will improve your performance and there is less chance of being injured. So go on, give it a try! Like any advice I give out during the season, however, this should be introduced in training first rather than being completed for the first time before your next game. Then if you do too much you will not be knackered before your game starts!
 
WARM UP PRIOR TO A MATCH (by Matthew Weston BSc (Hons) MSc)
 
Along with an increase in muscle and core temperature, a warm up serves to improve performance in many different ways: 
 

An increase in the amount of oxygen (which is used for energy production and regeneration) delivered to the working muscles as a warm up increases heart rate which in turn increases the amount of blood pumped to the working muscles.

An increase in the amount of oxygen that is extracted from the blood at working muscles.

All muscle contractions are initiated via nerve messages and these messages travel faster at higher temperatures.
Muscle contractions are more forceful and rapid following a warm up.
The stiffness of the synovial fluid around a joint has been demonstrated to decrease following a rise in body and muscle temperature following a warm up thus enabling joints to move more freely during matches.
 
WARM UP (20 – 25 MINUTE PERIOD)

TWO LAPS OF THE PITCH PROGRESSIVELY BUILDING HEART RATE UP TO 80%HRMAX
COURSE FROM GOAL LINE TO 18YD BOX with SEGMENTS OF:
BUM KICKS
HIGH KNEES (driving of the balls of the feet)
GRAPEVINE (lead 2x with left leg & 2x with right)
LATERAL RUNNING (lead 2x with left leg & 2x with right)
SIDE SHUFFLES (2x forwards & 2x backwards)
BACKWARDS JOGGING
HEELS UPTO HANDS
SKIPPING (HIGH KNEE, KNEE ACROSS, KNEE OUT)
HAMSTRINGWALK
HURDLE WALK (IN & OUT)
 
3 - 4 x FOR EACH EXERCISE, JOG BACK TO GOAL LINE IN BETWEEN – EMPHASIS ON QUALITY, LOW – MEDIUM INTENSITY MOVEMENTS OVER 18YD COURSE
2 - 3 SPRINTS AT 80% MAX SPEED FROM GOAL LINE TO 6YD BOX
2 - 3 SPRINTS AT 80% MAX SPEED FROM GOAL LINE TO PENALTY SPOT
2 - 3 SPRINTS AT 100% MAX SPEED FROM GOAL LINE TO 6YD BOX
2 - 3 SPRINTS AT 100% MAX SPEED FROM GOAL LINE TO PENALTY SPOT
JOG BACK TO GOAL LINE VERY SLOWLY IN BETWEEN FOR RECOVERY
 
NB It is important to stress that the warm up prior to exercise should be sufficient enough to raise temperatures and increase blood flow without depleting energy stores and causing fatigue. Exercise should then commence as soon as possible after the end of the warm up in order to gain the full rewards of the warm up.  It is also important to emphasis the need for a thorough and comprehensive warm up when exercising in a cold environment.
 
Further advice can be obtained by e-mailing david@ddixon90.freeserve.co.uk or by phoning on 07771 618446