Umpires Are Athletes Too by NSCA Education Department
A
n umpire’s job is to keep control of the match, apply the rules of the game, and keep players safe by recognizing and penalizing fouls. Proper warm up and flexibility and bodyweight training is important for decreasing the risk of injury, improving range of motion, preparing for competition, and improving performance.
The following warm up and body weight exercise routine will not only make you feel better physically but will enable you to move and perform better during the match. Give this warm up and body weight exercise routine a fair chance and complete it over the next few weeks and see how much better you feel while performing your duties on the field.
T he warm up routine should be preformed prior to participation in competition and the bodyweight exercise routine should be ac- complished two to three days a week (preferable 48 hours prior to a match). Both warm up and bodyweight routines should take around 15-20 minutes to complete.
The general warm up can be done circuit style. Do all of the exercise in group A first then go to the exercises in group B and then proceed to exercise in group C. This should also be done with the bodyweight regime. once a ‘round’ of this regime is completed, take 3-5 minutes rest and then repeat for three rounds. Adjust the regime accordingly (if a beginner, start with two rounds; if intermediate, start with three rounds; if advanced can use four rounds). Note: Individuals should speak with their physician before taking part in an exercise program.
The National Strength and Conditioning Association (NSCA) is an educational nonprofit association committed to supporting and disseminating research-based knowledge and its practical application to improve athletic performance and fitness.
GENERAL WARM UP
Increase Core Temperature (Group A) Jump rope – 3 sets of 50 jumps Mountain climbers – 3 sets of 10 reps each leg Cross over jumping jacks – 3 sets of 15 reps Body weight squats – 3 sets of 15 reps
Dynamic Flexibility (Group B) Walking lunge – 3 sets of 10 yards Lateral lunge – 3 sets of 10 yards Spiderman lunge with rotational reach – 3 sets of 10 yards Straight leg march – 3 sets of 10 yards
Muscle Activation & Mobilization (Group C) Hip pop ups – 2 sets of 10 reps
Calf mobilization against a wall. Similar to a calf stretch but use the knee as a driver and work on range of motion throughout the ankle joint. 2 sets of 10 reps (each leg)
Body Weight (BW) Routine All exercises are to be performed for the designated number of sets and repetitions (3-5 minutes, rest between rounds) BW Squats – 3 sets of 25 reps Push ups – 3 sets of 8-10 reps Side lunge – 3 sets of 6 reps each side Pull ups – 3 sets of 8-10 reps Single leg squats with rear foot elevated – 3 sets of 6 reps Bent over Ts, ys, Ws – 3 sets of 10 each Burpee’s – 3 sets of 8 reps For more information, visit: www.ns
ca-lift.org
© 2011 Ashley Meunier
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