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Fitness 4 Referees > Injury Prevention

There are several key issues concerning the prevention of injury amongst referees:-

KEY INJURY PREVENTION STRATEGIES FOR REFEREES
Issue Strategy
Dehydration Drink plenty of fluids prior to the kick off, drink during stoppages if possible, weigh yourself pre and post match to monitor fluid loss. For more information visit Fluids & Nutrition
Fuel mix fitness A sound aerobic base via steady state exercise is vital - consider cross training modes such as rowing and cycling and work at a comfortable pace. Progress to interval training so that you can experience running speeds similar to those experienced during a game. For more information visit the Fuel Mix Fitness section
core stability This is your first priority - to prevent injury occuring during fuel mix training or match time you need to have a base of core strength via a progressive core stability programme. Injuries such as back pain can often be prevented via increased core stability . For more information visit the Core stability section
knee and ankle stability
Stability and balance drills can help prevent knee and ankle injuries. Resistance drills such as lunges and squats can help strengthen the muscles that support the hips, knees and ankles. For more information visit the Fitfiles section
general strength Strength training enhances endurance ability and is a prerequisite for safe and effective acceleration and agility. Leg and upper body strength drills are often neglected by Referees. For more information visit the Fitfiles section
flexibility restricted range of movement can lead to poor posture and muscle tightness. This can cause back pain, hamstring injuries and loss of movement efficiency. Make an appoitment with a Physiotherapist to assess which areas are 'tight' or 'too loose.' For more information visit the Flexibility section

The key point is that aerobic fitness is not enough - it's very important but other elements of fitness, particularly stability and strength, need to be addressed in the fitness programme.

© Fitness 4 Rugby League 2005. Fitness 4 Rugby League is part of the Fitness 4 Sport network of web sites. The author and Fitness 4 Sport LLP take no responsibility for injuries caused by attempting the exercises presented on this web site. Fitness 4 Sport LLP recommends that you always learn new exercises under the guidance of a professional and consult your GP before you start

 
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Core stability and joint stability training should be an integral part of preparation for referees to facilitate high intensity running and provide joint stability.

The key point is that aerobic fitness is not enough - it's very important but other elements of fitness, particularly stability and strength, need to be addressed in the fitness programme.

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Strength training enhances endurance ability and is a prerequisite for safe and effective acceleration and agility .
FITFILES
Visit the Rugby League Fitfiles for 100s of Rugby League Fitness drills