Get yourself ready for the seaon

Fall sports season is here. If you haven't been physically active this summer, there is no time like the present! Last season, I collected data to my movement as an official. I was blessed to be in every position but Umpire, and I was surprised how much running I did in every postion. As a backjudge and referee, I was moving 1.5 to 3.5 miles per game, while on the wings, it ranged from a half-mile to 2 miles. So, you have to be able to be physically fit to call games. But maybe more importantly, you have to be able to have mentally focused for 48 minutes. Let's go over some general tips you can utilize to help keep you on the field.

1. Become physically active! You are going to want to strive for 60 minutes of physical activity daily. This should start as walking if you have not been active lately, and move to jogging and other cardiovascular training. Since football is not a constant running sport, high-intensity interval training (HIIT) workouts can be very beneficial. A simple example would be: 1. Light jogging or walking warm-up. Next perform 3 rounds of the following: 5, 20 yard sprints; 10 push-ups; 10 crunches, 2 minute jog. Between each exercise, have a 30 second rest. After completing the round of exercise, take a 2 minute rest. You can do your own search for additional items, but the key thing is, get moving!

2. Incorporate strenth training exercise 2 days a week. If you don't have a weight set or resistance bands, body weight exercise is a great starting point. A starting point for body weight training would be: Squats, Lunges, Push-ups, and Calf-Raises. In general, if you do have access to a weight room, you want to perform 6-8 exercises and perform 2 or more sets and 3-10 reps for each exercise.

3. Core Stability may be one of the best ways we can avoid injury throughout the year. I am going to attach a core stability plan for you to follow here.

4. Diet is essential. We all have preferences, but we need to make sure we are getting enough nutrients and fuel to do our job on the field, as well life. Eat real food, and try avoid processed food if you can. Prior to your games, make sure you have a small meal that you can comfortably digest; and following the game, eat a meal that is high in protein that you can repair tissues. It is also important that you hydrate! Water is essential.

5. Get plenty of rest throughout the week. You should strive for 7-8 hours of sleep per day. Also, find ways to manage stress so you can recover. You have to find what works for you. This could be meditation, going into nature, or other activities. I like using resources from Mindful (you can download various apps to help you meditate). Officiating will tax your nervous system. You have to get your mind right prior to going out on the field.

6. Warm-up, stretch, and cool-down for your activities. This means you have to get to the site with enough time to change, and get your body ready for the game. While static stretching feels great prior to the game, get your body moving. Doing dynamic movements, (jogging, back pedal, shuffling, skipping, etc) are key to getting your body ready. It is also important to cool down afterwards. While it is common to run right into your vehicle after the game, make sure you find a way to cool down and relax following the game. My go to relaxing and cool down (besides meeting my crew mates for a ice cold beverage) is sauna and stretching.

All of these will allow yourself to be prepared to be on the field and staying on the field. So beyond your study of the rule book and plays of the week, you have to give yourself the chance to be able stay on the field. Officiating is a great way to stay involved in the game. Let's do our part to remain injury free!

Sean Degerstrom, DAT, LAT, ATC, CSCS

Sean is a long time sports official, as well as an athletic trainer and strength and conditioning professional