Coaching Fitness:

Importance of fitness for the umpire

Component of Fitness

• Speed
• Agility
• Flexibility
• Aerobic and Anaerobic Endurance
• Strength

Types of Training

• Interval
• Circuit
• Fartlek

Importance of Warm Up/Down

Practical:

• Warm Up
• Circuit
• Agility

Speed: Sprinting to keep up with player moving up with the play out of your 25 yard

Agility: This is required when the play moves away from you and then back towards you requiring a
quick change in direction.

Training:

• Sprinting in an out of cones
• Changing direction whilst running
• Jumping through tires
• Running backwards/forwards

Flexibility: This is increased through stretching and also during warm up/physicla preparation. It is the characteristic that when coupled with good agility enable quick and safe drection changes whilst moving.

Training: The allocation of time each day to go through a general stretching routine.

Aerobic and Anaerobic: Aerobic = longdistance and time
                                        Anaerobic = short distance and time

therfore, for short sprints during the game we rely on our anaerobic system for energy and our aerobic system provides energy for the game as a whole.

Training: Interval Training - Jof for 400m then sprint for 50m, jog for 800m then sprint for 100m....... continue this for a set period of time.

Circuit Training: Set number of sit-ups per minute. Jog next station
                            Set number of push-ups per minute. Jog to next station
                            Set number of Star-jumps per mintue. Jog to next station

Warm up / Warm Down
 

• 2 laps of the playing surface
• Stretching (all muscle groups)
• Light run throughs eg 10m sprints