SLOA Members;
Due to the inherent running in the sport of lacrosse, its officials should get in shape to referee and not referee to get in shape. Unfortunately, many lacrosse officials fail to heed this advice and the negative consequences can be seen each spring in injuries or an inability to run the entire field for a full game.
Now is the time to improve this part of your game.
You are getting older and slower but the players never do! It gets harder each year to keep up physically. When was your last physical? Are you eating right? Do yourself a favor and put in some conditioning work now. Anything you can do to improve your conditioning will pay dividends this season. Remember, what sells a call is positioning, not judgment. Are you prepared to be in the right spot? Is physical strain is affecting your decision making ability?
Both strength and aerobic conditioning are required to perform the duties of a good lacrosse official.
There has been a basis established for why to perform a pre-season conditioning program, When should the program start? It is never too early. The best program is one that is maintained year round. The exact timing to start a pre-season work depends upon your present level of fitness. If you have maintained an aerobic workout, strength, and flexibility on a consistent basis then starting your pre-season work with sport and position activities can begin closer to the start of your season (3-4 weeks before). If a consistent program (3-4 times per week) has not been maintained them preparation needs to start 2-3 months prior. Make sure before starting any program to have physician clearance. Also take into consideration any prior injuries you are recovering from, or specific joint concerns that may require additional attention or protection.
So what is a good workout? Whether officiating youth, high school or college you should be in shape. The workout is different for each individual based on who you are. Start with flexibility exercises paying close attention to muscles that cross multiple joints, (hamstrings, quadriceps, calf / achilles) and an easy aerobic program trying to achieve at least 30 minutes of activity. This could include walking, light jogging, elliptical trainers, biking (stationary or regular), recumbent stepper, treadmill or pool activities / swimming.
Follow up your cardio workout with a maintenance work out with weights (free weights / weight & strength machines) for 45-60 minutes…try to do this 3-4 times a week.
So are you in shape?…Can you get up and down the field?…What are you waiting for?…it’s GAME TIME!!!
It you have any questions about getting in shape or what kind of program to use…do not hesitate to contact the SLOA Training members.
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