WARM-UP AND STRETCHING FOR OFFICIALS

WARM-UP AND STRETCHING FOR OFFICIALS

Proper warm-up and stretching are important. Both can help reduce the risk of injury and improve performance. Warm-up improves the rate of muscle contractions Speeds reaction time Increases muscle temperature making tissue more elastic Increases circulation to the muscles resulting in a greater oxygen supply

Warm-ups can be performed in three ways: Passive Warm-up Active, General Warm-up Active, Specific Warm-up

Passive Warm-Up Involves the use of warm showers or whirlpools, heating pads, saunas, massage, or analgesic creams. Should never be the sole method of warm-up prior to activity. Does not specifically warm up the muscles and should never take the place of actively warming up.

Active, General Warm-Up Involves performing a few basic activities that require the use of major muscle groups. These activities may include walking, jogging, cycling, jumping rope, or calisthenics. Is fairly effective in raising the temperature of the major muscle groups.

Active, Specific Warm-Up Includes movements that are an actual part of the activity to be performed. Increases muscles temperature and allows for rehearsal of specific skills that will be used in the activity. Active, General Warm-up followed by Active, Specific Warm-up is the best way to warm-up.

Key Points to Proper Warm-Up and Stretching The warm-up period should last 5-15 minutes One should break a light sweat when warming up, but not be working hard enough to breathe heavily A rest period of 5-10 minutes should follow the warm-up prior to competition The Active, Specific Warm-up which will include dynamic stretching exercises should be performed after a period of Active, General Warm-up which lasts at least 5 minutes! An excellent way to alleviate muscle soreness is to perform static stretching after a workout - Pain and/or bouncing during static stretching are counterproductive and unsafe - Hold each stretch for 30-60 seconds

Active, Specific Warm-Up with Dynamic Stretching Exercises

High Knee Pulls

Walking Quad with Reach

Walking Foot Pull

Lunge with a Twist

Toy Soldier

Walking Hurdle

Butt Kickers

High Knee Skip

Lateral Slide with Arm Swing

Carioca

Post Game Static Stretching Exercises

Calf Stretch Feet shoulder width apart. Take your rear foot back, with foot pointing forward with your heel flat on the floor. Your front leg should bend so that when you look down over your knee, you can see the tip of your toes. Lean forward keeping a straight line with your heel, hip and head.

Soleus Stretch Stand with both feet flat on the floor, pointing forward, half a stride apart. Keeping your back straight, with your hands on your hips, exhale and lower yourself down, resting your bodyweight on the rear foot.

Hamstring Stretch Feet shoulder-width apart, one foot extended half a step forward. Keeping the front leg straight, bend your rear leg, resting both hands on the bent thigh. Tilt both buttocks upward, keeping front leg straight, and both feet flat on the floor, pointing forward. Repeat with the toes of the front foot raised toward the ceiling.

Quadriceps Stretch Stand holding onto a secure object, or have one hand raised out to the side for balance. Raise one heel up toward your buttocks, and grasp hold of your foot with one hand. Pulling your heel to your buttock while gradually pushing your pelvis forward. Keep both knees together, having a slight bend in the supporting leg.

Side Lunge Abductor Stretch Stand upright with both feet facing forward, double shoulder width apart Place your hands on your hips, in order to keep your back straight, taking your bodyweight across to one side. Avoid leaning forward or taking the knee of the bent leg over your toes. To increase the stretch, slowly sliding your feet out a few inches to the sides.

Leg Over Stretch Lie on your back, extending you left arm out to the side, while taking you left leg over your right, bring the knee inline with the hips. Keeping your right leg straight, use your right arm to push down on the knee of the left leg.

Knees to Chest Stretch Lie on your back, keeping your head on the floor. Slowly pull both legs into your chest, and secure them there by wrapping your arms around the back of your knees. Pull down on your legs while gradually lifting your buttocks off the floor. You can stretch your neck, once in this position by slowly tilting your chin to your chest.

Spine Extension Stretch Begin the stretch by laying on your front, with your hands close to your chest, fingers pointing upward. Push yourself up with your arms while keeping both feet firmly on the floor. Look up toward the ceiling, to also feel the stretch in your neck.

Piriformis Stretch Lie on your back, keeping your head on the floor. Cross one leg over the other making a figure 4. Slowly pull the other leg onto your chest by wrapping your arms around the back of your knee.

In Summary Start with a 5 to 10 minute Active, General Warm-up. Follow up with an Active, Specific Warm-up and dynamic stretching exercise. Rest for 5 to 10 minutes and you are ready for the game. After the game, conclude with Post Game Static Stretching.

So who s in? Thank you!