Fitness for Players & Referees

Handout: Fitness for Players & Referees By Wayne Grant, TFA High Performance Manager & Andrew Lees, NSWTA Development Officer, for NSW Touch Association 2009 State Conference. 1. Strength and Conditioning Program, Weeks 1 to 8, Australian Touch Football Team Men Fit Sense Australia 2. Strength and Conditioning Program, Weeks 9 to 16, Australian Touch Football Team Men Fit Sense Australia 3. Maximising Your Training With Recovery Fit Sense Australia 4. Training and Post Game Recovery Wayne Grant 5. Elite Rugby Referee Program Sample Andrew Lees Running Technique Session Acceleration & Speed Endurance Session Full Referee Training Program

Strength and Conditioning Program Australian Touch Football Team - Men Weeks 1-8 Ben Wisbey Ph: 02 6161 0810 Mob: 0418 293 284 bwisbey@fitsense.com.au Week 1 11/09/2006 Session 1 Run - Recovery - 30min Complete 30 minutes over flat natural terrain. Be sure to maintain a low intensity. This run should be comfortable and easy. Session 2 Strength Session 1 Session 3 Run - recovery + strides - 30min Complete 30 minutes over flat natural terrain. Be sure to maintain a low intensity. This run is comfortable and easy. At the end of the run find a flat smooth strip of grass and complete 3x100m strides at about 5k race pace. Have a walk back recovery between each. During the stride out concentrate on maintaining good form/technique. Jog for 5 minutes to cooldown. Session 4 Strength Session 2 Week 2 18/09/2006 Session 1 Run - shuttle session Then complete the following efforts from the multi-stage shuttle test CD: - 5 minutes at level 8-1 minute walk recovery - 5 minutes at level 10-2 minute walk recovery - 5 minutes at level 12 Session 2 Strength Session 1 Session 3 Run - Recovery - 30min Complete 30 minutes over flat natural terrain. Be sure to maintain a low intensity. This run should be comfortable and easy. Session 4 Strength Session 2 Week 3 25/09/2006 Session 1 Run - Acceleration - 5 x 100m efforts as 10m max / 10m jog with a 90 second recovery - 5min walk - 10 x 5m max efforts with a 30 second recovery Session 2 Strength Session 1 Session 3 Run - Agility - 5 x agility drill of choice at maximal intensity with a 60sec walk recovery - 5 x agility drill of choice at maximal intensity with a 60sec walk recovery Session 4 Strength Session 2

Week 4 2/10/2006 Session 1 Run - shuttle session Then complete the following efforts from the multi-stage shuttle test CD: - 5 minutes at level 12-1 minute walk recovery - 5 minutes at level 10-2 minute walk recovery - 5 minutes at level 12 Week 5 9/10/2006 Session 1 Run - Agility - 5 x agility drill of choice at maximal intensity with a 60sec walk recovery - 5 x agility drill of choice at maximal intensity with a 60sec walk recovery Session 3 Session 3 Run - Speed / Acceleration - 2 x speed ladder drills with a 30 second recovery - 5 x 10m max efforts from a standing start with a 60 second recovery - 5 x 20m as 10m jog accelerating to a 10m max efforts with a 60 second recovery Session 4 Strength Session 1 Week 6 16/10/2006 Session 1 Run - Speed / Acceleration - 5 x 20m max efforts starting on the group with a 60 second recovery - 5 x 40m max efforts with a 90 second recovery Session 3 Run - Acceleration - 6 x 5 double leg jumps straight into a 20m maximal sprint with a 30sec walk recovery - 3 min walk - 5 x 10m of backwards running, then spinning to sprint in the same direction for 10m. Have a 60sec recovery between each. Session 4 Strength Session 1

Week 7 23/10/2006 Session 1 Run - Speed / Acceleration - 2 x speed ladder drills with a 30 second recovery - 5 x 10m max efforts from a standing start with a 60 second recovery - 5 x 20m as 10m jog accelerating to a 10m max efforts with a 60 second recovery Session 3 Run - Agility - 5 x agility drill of choice at maximal intensity with a 60sec walk recovery - 5 x agility drill of choice at maximal intensity with a 60sec walk recovery Session 4 Strength Session 1 Week 8 30/10/2006 Session 1 Run - shuttle session Then complete the following efforts from the multi-stage shuttle test CD: - 5 minutes at level 12-1 minute walk recovery - 5 minutes at level 12 Strength and Conditioning Program Weeks 9-16 Australian Touch Football Team - Men Ben Wisbey Ph: 02 6161 0810 Mob: 0418 293 284 bwisbey@fitsense.com.au Week 1 6/11/2006 Session 1 Run - Repeat Sprint - 6 x 40m max efforts on a 30 second cycle - 6 x 30m max efforts on a 15 second cycle - 6 x 30m max efforts on a 20 second cycle Session 2 Strength Session 1 Session 3 Run - Repeat Agility Session - 6 x agility drill of choice at maximal intensity with a 30sec walk recovery - 5 x agility drill of choice at maximal intensity with a 15sec walk recovery Session 4 Strength Session 2

Week 2 13/11/2006 Session 1 Run - Repeat Sprint - 6 x 20m max efforts on a 10 second cycle - 6 x 30m max efforts on a 15 second cycle - 6 x 30m max efforts on a 20 second cycle Session 2 Strength Session 1 Session 3 Run - Repeat Agility Session - 6 x agility drill of choice at maximal intensity with a 30sec walk recovery - 5 x agility drill of choice at maximal intensity with a 15sec walk recovery Session 4 Strength Session 2 Week 3 20/11/2006 Session 1 Run - Repeat Agility Session - 5 x agility drill of choice at maximal intensity with a 20sec walk recovery - 6 x agility drill of choice at maximal intensity with a 10sec walk recovery Session 3 Run - Repeat Sprint - 6 x 40m max efforts on a 30 second cycle - 6 x 30m max efforts on a 15 second cycle - 6 x 30m max efforts on a 20 second cycle Session 4 Strength Session 1 Week 4 27/11/2006 Session 1 Strength Session 2 Session 2 Run - shuttle session Then complete the following efforts from the multi-stage shuttle test CD: - 5 minutes at level 12-1 minute walk recovery - 5 minutes at level 12

Week 5 4/12/2006 Session 1 Run - Repeat Agility Session - 6 x agility drill of choice at maximal intensity with a 30sec walk recovery - 5 x agility drill of choice at maximal intensity with a 15sec walk recovery Session 3 Run - Repeat Sprint - 6 x 20m max efforts on a 10 second cycle - 6 x 30m max efforts on a 15 second cycle - 6 x 30m max efforts on a 20 second cycle Session 4 Strength Session 1 Week 6 11/12/2006 Session 1 Run - Repeat Agility Session - 5 x agility drill of choice at maximal intensity with a 20sec walk recovery - 6 x agility drill of choice at maximal intensity with a 10sec walk recovery Session 3 Strength Session 1 Week 7 18/12/2006 Session 1 Run - Repeat Agility Session - 5 x agility drill of choice at maximal intensity with a 20sec walk recovery - 6 x agility drill of choice at maximal intensity with a 10sec walk recovery Session 3 Run - Repeat Sprint - 6 x 40m max efforts on a 30 second cycle - 6 x 30m max efforts on a 15 second cycle - 6 x 30m max efforts on a 20 second cycle Week 8 25/12/2006 Session 1 Run - Repeat Agility Session - 5 x agility drill of choice at maximal intensity with a 20sec walk recovery - 6 x agility drill of choice at maximal intensity with a 10sec walk recovery

Maximising Your Training With Recovery Athletes across all sports have difficulty balancing the right amount of training intensity and volume with rest to ensure that they are in optimal condition for the next training session or competition. Unfortunately some athletes maintain training and/or competition loads that are excessive and can lead to fatigue, injury, illness, or over training syndrome. Athletes will often ask the question how can I train hard and not get sick or excessively fatigued? the answer is in a simple formula: Train Hard + Recover Well = Peak Performance In order to enhance recovery, active recovery practices need to be completed on a regular basis, mostly importantly after games and hard training sessions. Detailed below are some key methods of maximising recovery. Fluid and Nutrition What? Well planned and timed fluid and food intake. When? Before, during and active training and games. How? Maintain a high carbohydrate energy balanced diet on a regular basis. Saturate muscle and liver glycogen levels by eating 4-6 hours prior to a game and training. Consume sports drink as required during and after intense exercise. Continue to hydrate after training. Consume a high carbohydrate snack in the 30 minute period post-exercise. Eat a carbohydrate/protein meal within 2 hours post-exercise to enhance glycogen replacement and recovery. Contrast Therapy (Hot / Cold) What is it? Contrast therapy is the use of hot and cold showers or pools to promote recovery. Three to four repeats of 30 seconds in cold water (10-12º), followed by 2 to 3 minutes of hot water (30-35º) are most beneficial. This should involve full body immersion where possible with a cold pool, and spa being the optimal method. When to do it? Hot and cold showers can be used after training and games, particularly post training/competition as the first recovery step to aid the removal of metabolic waste. On rest days these showers can be used to help flush waste products and provide neuromuscular stimulation. Pool Recovery What is it? Pool recovery sessions utilise the weight bearing properties, and pressure, of water to increase relaxation to muscles. These sessions require activities in large muscle groups through a full range of movement allowing increased muscle length with minimal load. The large movements in water also allow the muscles to move without large amounts of eccentric load experienced during normal weight bearing activity. When to do it? Pool recovery sessions should be done as soon as practical after competition. They can also be used during hard training periods.

How long to do it? Pool recovery sessions are only short. They are not designed to be a training session, but rather to help athletes to relax and regenerate. Pool recovery sessions should last no longer than 30 minutes. Stretching Which stretches? Stretching is the lengthening of soft tissue while increasing the range of movement (ROM) around a joint. Stretches you use should focus on the muscle groups associated with the exercise. There are many stretches available for all muscle groups and you should determine which are more effective for you. Details of some recommended stretches are shown in the Exercise Descriptions section of this booklet, however a wide variety of stretches should be undertaken on a regular basis. For how long? There are several ways of conducting stretching depending on when you use it. Post-Exercise - Short stretches of 6-10 seconds will target the elastic component of muscle, and allow sufficient relaxation to occur maximising post-session recovery. Isolated Stretching Sessions - Long stretches of 30-90 seconds will target the connective tissue increasing ROM and limiting injury. This type of stretching is best done as part an isolated stretching session after only a short warm-up. Massage Why? Regular massage can be used for injury prevention, relaxation, and recovery. Massage can also allow muscular imbalances and postural problems can also be detected prior to them causing injury. Treatment and rehabilitation of existing injuries can also be achieved with specific massage techniques in consultation with sports doctors and physiotherapists. When? Massage can be used during all periods of the training and competition phase, however post-session massage is ideal for maximising recovery. Massage can also be used pre-event as a means of stimulating muscles and blood flow (in combination with warm up).

TRAINING & POST GAME RECOVERY PROGRAM By Wayne Grant, TFA High Performance Manager NSW Touch Association 2009 State Conference EXAMPLE PROGRAM: Game Day Example 1 Post Game: o 5 minute walk down o 10 minute static stretches o Post game nutrition & fluids while stretching At Accommodation o 5 x 1 minute cold plunge, o 2 minute pool with stretches Game Day Example 2 Post Gameo 5 minute walk down o 10 minute static stretches o Post game nutrition & fluids while stretching At Accommodation o Pool session 20min dynamic stretching and low intensity movement. o Finish with static stretching. Recovery Day Example 1 Accommodation o 30-40 minute stretch session o Beach walk or pool session Recovery Day Example 2 Accommodation o Post training stretching o 3 x 1 minute cold plunge o 2 minute pool activity or stretching

Elite Rugby Referee Program Sample RUNNING TECHNIQUE EXAMPLE SESSION 1 Glute activation Faulty activation patterns can lead to increased load on hamstrings/lower back and increase injury potential. Will not achieve your speed potential with faulty activation patterns. Movement pattern exercises- Modified lunge- Bodyweight over front foot, make sure back leg is not too far back Torso inclination similar to running, head up, chest up 3 X 15 repetitions each leg Single leg squat to box/seat- Single leg squat down until bum touches bench/seat under control then return to standing start position 3 X 15 repetitions each leg Glute clams- Lying on your side, bottom leg straight and top leg bent up with foot tucked up behind bottom leg s knee Lifting top leg s knee up as high as it will go, keeping foot tucked behind bottom leg s knee 3 X 15 repetitions each leg Dog pissers- On all fours with your back straight and head aligned with spine Lifting 1 leg off the ground, external rotation up as high as you can without rotating your torso 3 X 15 repetitions each leg Single leg calf raises- Hang your heel over a step, hold onto something to help you balance Keeping your knee straight tip toe up as high as you can Lower back to the start position with control 3 X max repetitions each leg Note: Each repetition of each exercise must be completed in a slow, focussed, controlled manner. To train/retrain movement patterns repetitions must be high and movements must be completed correctly

Elite Rugby Referee Program Sample Complete Movement pattern exercises exercises at least 3 times/week Complete a set of static stretches at least 3 times/week focussing on the major muscle groups involved in running- Soleus, calves, hamstrings, quadriceps, hip flexors, glutes, adductors (inside thigh). Long holds with special focus on breathing patterns are key to increasing muscle length and ROM Running technique drills Key Points- A march walks- Head up, chest up, tall posture Arm swing coordinated with leg movement (relaxed, not forced) Torso inclination as in running- should not be standing straight up Picking foot straight up off the ground, heel up towards bum Concentrate on using the hamstring group to pick the foot up each time Toe up on ground contact- punch off the ground Make sure you aren t bringing knees up too high in front of the body Hold each foot up position for a second before moving into next cycle Sliders- Hands on hips Head up, chest up, tall posture Torso inclination as in running- should not be standing straight up Picking foot straight up off the ground, heel up towards bum Cycling leg slightly so foot is contacting ground slightly in front of COG Concentrate on using the hamstring group to pick the foot up each time Toe up on ground contact- punching off the ground with each contact Again, knees should not be coming up high in front of the body Focus on quick ground contact, light feet

Warm-up- 10 minutes Elite Rugby Referee Program Sample ACCELERATION & SPEED ENDURANCE Acceleration Starting on 1 side line, accelerate through to the 15m mark Easy walk back recovery Accelerate through to a 30m mark Easy walk back recovery Repeat 6 maximum effort accelerations at each distance with an easy walk back recovery between each effort 2-minute recovery Coat hangers Starting in one corner accelerate hard diagonally up to the cone placed in the middle of the ½ way line Keeping the turn tight accelerate hard out of the corner through to the cone placed at the opposite corner Again aiming for a tight turn accelerate hard out of the corner and through to the start cone Begin each new repetition on 75s Complete 10 repetitions Focus is on maintaining leg speed under fatigue and aiming to complete each repetition in a consistent time over the 10 repetitions 2-minute recovery 100m efforts Complete 5 X 100m beginning each new repetition on 60s Complete the next 5 X 100m beginning each new repetition on 45s Again the focus is on maintaining leg speed under fatigue. Also accelerate as hard as you can over the first 10m of each repetition each TOTAL SESSION DISTANCE- 3190m

Elite Rugby Referee Program Sample Full Referee Training Program Example SESSION ONE Warm-up Approximately 10-minutes Run technique + dynamic stretches Speed endurance 10 X 100m on beginning each repetition on 60seconds 60s recovery 10 X 100m on 60s 60s recovery 5 X 100m on 60s SESSION DISTANCE TOTAL- 2500m

SESSION TWO Speed 1 Complete 10/20/30/40/50m sprint with very easy walk back recovery 2-minute recovery between each set Complete 4 sets- First 2 sets at approximately 90% maximum speed Second 2 sets at 100% maximum velocity Focus points for each effort- Fast arm speed and leg speed out from the start Remain strong through torso throughout entire effort each time Past 20m concentrate on maintaining high arm speed to ensure maintenance of high rate of leg turnover Picking foot straight up off the ground and maintaining toe-up on recovery leg so foot strike is with toe-up SESSION DISTANCE TOTAL- 600m Descending pyramids Begin in 1 corner, run diagonal to the marker on the opposite side of the field on the ½ way line then diagonal to the far end corner Begin the next interval on 75s Sprint 100m Begin the next interval on 50s Sprint 50m Walk recovery through to the opposite end- Each repetition is 322m 60s recovery Repeat 10 sets TOTAL SESSION DISTANCE- 3220m

SESSION THREE Speed 2 Line out 2 cones- 1 on the try line and 1 on the 22m line Focussing on acceleration and max velocity over 22m Very easy walk back recovery between repetitions Complete 5 X 22m at 85% max- Focus should be on acceleration out of the line then strong form over the 22m 2-minute recovery 5 X 22m at 100% 2-minute recovery 5 X 22m at 100% SESSION DISTANCE TOTAL- 330m Full field zig-zag Begin in 1 corner of the field Follow the lined arrows as in the diagram above, covering the distance as quickly as you can Aim to accelerate hard out of each corner Each full field zig-zag is 296m Complete 5 X 296m on 2-minutes (athlete should be aiming to complete each rep in 60s which gives them a 60s recovery between each effort) 2-minute recovery between sets Complete another 5 X 296m with 60s recovery between each effort TOTAL SESSION DISTANCE- 2960m

Acceleration/Agility diamonds SESSION FOUR Set up 4 cones- 1 cone on the try line, 1 cone 10m straight out from the first cone, then 2 cones 5m either side of the line between the first 2 cones (see diagram above) The aim of the drill is to turn either right or left at each turn in a repetition- There are 4 turns in each repetition and each repetition is 44m Your focus should be on covering the ground as quickly as possible, accelerating hard out of each turn and making each turn as tight as possible, do not run big arcs at each corner Hand time each repetition with the aim of completing left and right turn repetitions in the same or similar time Complete 6 repetitions (3 right turns/3 left turns) at 100% effort having 90s recovery between each repetition 200m repetitions TOTAL SESSION DISTANCE- 264m Starting on the try-line, sprint out to the 50m line, turn and sprint back to the try-line, turn again and sprint through to the other end- this is 200m Foot must cross the line before you turn each time The aim is to accelerate hard out of the turns and maintain high leg speed throughout each repetition Complete 5 X 200m repetitions on 90s- aim to complete each repetition in 40-45s 90s recovery Repeat 5 X 200m intervals on 90s 90s recovery Repeat 5 X 200m intervals on 90s TOTAL SESSION DISTANCE- 3000m

SESSION FIVE Forwards/Backwards accelerations Set up a cone on the try line and 15m out- 2 athletes run at a time Starting on the try-line accelerate as explosively as you can over 15m At the 15m cone change direction as quickly as you can and accelerate explosively backwards Complete 2 forwards and backwards accelerations for each repetition (so 60m total each rep) Have 90s recovery between repetitions Repeat 5 repetitions TOTAL SESSION DISTANCE- 300m Diamonds Starting under the goal posts at 1 end- 2 athletes run at a time in opposite directions The course is a diagonal run from centre field under the posts out to a cone at the intersection of the ½ way line and the side line, diagonal into the centre under the goals posts at the other end, diagonal out to a cone at the intersection of the ½ way line and the side line then back to your start position under the goal posts. Follow the arrows in the diagram above Each round is 244m- Complete 5 X diamonds on a 90s turnaround. Complete each interval as fast as you can each time, aiming to minimise the decrement over the 5 repetitions 2-minute recovery Repeat 5 X diamonds on 90s 2-minute recovery Repeat 5 X diamonds on 90s SESSION DISTANCE TOTAL- 3660m

Width shuttle SESSION SIX Begin on the side line Sprint to the 15m line and drop flat to the ground Get up as quickly as you can and sprint back to the sideline Drop flat to the ground then get up as quickly as you can and sprint to the far sideline Accelerate as fast as you can out of the turn and sprint back to the start Each repetition is 170m Complete 5 X 170m on 90s 90s recovery Repeat 5 X 170m on 90s 90s recovery Repeat 5 X 170m on 90s TOTAL SESSION DISTANCE- 2550m Coat hangers In pairs complete a coat-hanger as fast as you can- see diagram below The pairs run each coat hanger in opposite directions, aiming to get back to the start line in the quickest time each effort Complete 5 coat hangers (192m) on a 90s turn around 2-minutes recovery between sets Repeat 5 coat hangers on a 90s turn around SESSION DISTANCE TOTAL- 1920m