The game of football is physically demanding of all who participate. Today's players are stronger, faster and are agile and the Game Officials must be prepared to react to the players actions if they are to control the game.
This means the Game Officials must have the strength and the stamina to complete the game without undue stress on them individually, while meeting the coaches/players expectations that the last play of the game will be officiated with the same intensity as the first play of the game.
This is most likely a high priority goal of the vast majority of our Association. Well, how do we achieve our goal.
The following outline below are minimum requirements to safely perform as a Game Official, minimize the risk of injury, and provide the capability to meet the physical demands of the game.
Physical Preparation for Football Officials
by Scott Held - Conference USA - Line Judge
Excellent video on what it takes to be in football shape.
THIS INFORMATION DOES NOT REPLACE THE ADVICE OF A DOCTOR
NO PROGRAM SHOULD BE STARTED WITHOUT THE APPROVAL OF YOUR PHYSICIAN
1 – Have a Standard Physical Exam
2 – Nutrition – Plan your diet based upon current research and stick to it. You can’t lose weight in a healthy manner by starving yourself, but you can manage your caloric intake. Sugar – bad. Unprocessed foods – good! Do a little research and find a daily volume of calories that will allow you to maintain, or gradually lose weight.
WARNING: DO NOT CONDITION DURING PERIODS OF HIGH TEMPERATURE AND HUMIDITY UNLESS YOU ARE ACCLIMATED TO THE WEATHER CONDITIONS.
3 – Cardiovascular Endurance – This can be 15-20 minutes per session if done in partnership with your nutritional plan. You can’t run/bike/spin yourself to fitness. It’s just one piece of the plan.
4 – Strength and Muscular Endurance – Light weights, kettlebells, or just body weight. 5 basic movements are: pushing, pulling, carrying, squatting, and hinging. Keep the weight light and the reps up.
5 – Flexibility – Stretching is essential. 15 minutes.
Neck
Arms and Wrists
Shoulders
Upper Back
Calf, Quads and Hamstrings
Ankles
How much time does this all take? Nutrition…none. Cardio…15-20 min. Stretching & Strength…another 15-20 min. 30-40 minutes total. I’m clearly advocating for a modification of the endurance component as many of us got into a pattern of long endurance training and lost the importance of the other 3 areas. We get into a bad habit of trying to “earn our bad eating habits” with miles and miles of exercise. Modifying our eating habits will greatly reshape our fitness routine into a more modest and consistent effort.
Athlete’s Guide to Protecting Vision & Maintaining Eye Health
This website provides a practical, concise overview of the dangers and specific protective measures for each sport.
Referee Magazine Article regarding Sport Injuries.
