https://padlet.com/brendan_m_mitch/KC16Tech1 Managing the Body en-us 2016-07-02 08:34:30 UTC 2023-02-18 04:10:08 UTC hello@padlet.com brendan_m_mitch https://padlet.com/brendan_m_mitch/KC16Tech1/wish/115836238 Due to cold - start slow to warm muscles up.
Light Jog (incorporate field inspection).
Lots of dynamic stretches - high kicks, lunges (8 max), scoops., open/close gate, grapevine, groin swings (stationary) forward and backwards, and in/out, butt kicks, use 5 speeds technique to build up sprints and then add in direction changes (match situational direction changes)
Use the halfway area for warm up.]]> 2016-07-02 09:31:13 UTC https://padlet.com/brendan_m_mitch/KC16Tech1/wish/115836238 brendan_m_mitch https://padlet.com/brendan_m_mitch/KC16Tech1/wish/115836274 Light jog on halfway, high knees, jog, heel flicks, grapevine,  referee run backwards, and direction changes, open/ gates, lunges with some twists, stationary dynamic stretches, leg swings. some light static stretches (no more than 10 seconds - stretch and push),
Speed change sprints up to 90% sprint.
Incorporate a walk to keep pace from increasing too high. on the spot calf runs]]> 2016-07-02 09:35:20 UTC https://padlet.com/brendan_m_mitch/KC16Tech1/wish/115836274 brendan_m_mitch https://padlet.com/brendan_m_mitch/KC16Tech1/wish/115836304 Referee leads the warm up.
Need to include concentration activities to build mental focus and preparedness. (The L activity)]]> 2016-07-02 09:39:48 UTC https://padlet.com/brendan_m_mitch/KC16Tech1/wish/115836304 brendan_m_mitch https://padlet.com/brendan_m_mitch/KC16Tech1/wish/115836320 -Cool down should be done after paperwork but before we go home.
-Need to make time for warm down.
-Need to find an open space, not in the way of anyone, but with appropriate space for activities.
Work from the bottom up in terms of stretching (hold for ~30sec) - Legs the primary muscles used so need the initial focus.
Include the various leg muscle groups - static stretches to prevent tightness and help muscle cool down - retain the muscle length.]]> 2016-07-02 09:41:30 UTC https://padlet.com/brendan_m_mitch/KC16Tech1/wish/115836320 brendan_m_mitch https://padlet.com/brendan_m_mitch/KC16Tech1/wish/115836333 -[Hot water ~2min; ice bath ~2 min] 5 reps with quick changes between each.
-MUST finish final rep on cold.
-Self massage using foam rollers, tennis balls etc as needed.
-Static stretches - same as during cool down but held for ~1min
-Light swim or bike ride if access.
-Compression garments after recovery - overnight for best benefit
-Adequate sleep and good nutrition.]]> 2016-07-02 09:44:14 UTC https://padlet.com/brendan_m_mitch/KC16Tech1/wish/115836333 brendan_m_mitch https://padlet.com/brendan_m_mitch/KC16Tech1/wish/116262530 The “FIFA 11+ FOR REFEREES” injury prevention programme has been developed by an international group of experts based on the specific injury profile of
referees and on the “FIFA 11+” injury prevention programme. It is a complete warm-up package and should replace the usual warm-up prior to training.

In a scientific study, it was shown that youth football teams using the “FIFA 11+” as a standard warm-up had a significantly lower risk of injury than teams that warmed up as usual. Teams that performed the “FIFA 11+” regularly at least twice a week had 37% fewer
training injuries and 29% fewer match injuries. Severe injuries were reduced by almost 50%. This study was published in the renowned British Medical Journal 
in 2008.]]> 2016-07-12 10:32:58 UTC https://padlet.com/brendan_m_mitch/KC16Tech1/wish/116262530