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.

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Thank you!