1. David Schaffer, M.Ed, LAT, ATC, CSCS
Officiating your body
David Schaffer, M.Ed, LAT, ATC, CSCS

2. Goals Think of yourselves from a different perspective
Understand your body better
Starting point

3. Things to think about Personal injury history Frequent issues
Daily Routine
Current activity level

4. Statistics 4.5 – 6 miles covered per game 3 games per week
Full time job
Average age: 40+
Most injuries occur at the beginning of the season

5. Preparing for the Season
Starts now – 7 weeks until first scrimmage
Easier to recover from injury in a down period than in season
Must condition or recondition for the demands of the sport
Mindset – Officiating is an athletic activity

6. Preparing for the Season
Exercise 4-6 days a week
Lifting
Based on experience
Full Body
Daily/weekly progress
Conditioning
Jogging (Long Slow Duration)
Sprints and Intervals

7. Sample Basic Workout Day 1 Day 2 Day 3 Leg Press (Legs)
Dumbbell Bench (Chest)
Cable row (Back)
Hamstring Curls
Step Ups
Bridges
Abductor Machine
Lateral Raises
Front Raises
Triceps Extension
Bicep Curls
Calf Raises
Seated Calf Raises

8. Sample Workout Plan Compound/Big Movements (Legs, Chest, Back)
Weight Added
Isolation/Small Movements (Shoulders, Arms, Calfs, Hamstrings)
Week 1
5x5
3x10
Week 2
Legs +10, Upper Body +5
4x10
Same as week 1
Week 3
4x8 +5
Week 4
Same as week 3

9. Sample Conditioning Plan
Fartlek Run – mixed periods of fast and slow running.
Interval Run – Mixed periods of running and rest. Usually 1:1 or 1:2 work to rest
30”/30”
20”/40”
1’/2’
Long Slow (min)
Week 1 15
Week 2 17
Week 3 19
Week 4 21

10. Putting it all Together
Sun
Mon
Tue
Wed
Thur
Fri
Sat
Plan 1
Lift
Run
Plan 2
Lift/Run
Plan 3
Plan 4
Plan 5

11. Travel Dehydrates and tightens up body Goals: Rehydrate
Stretch – Hip Flexors, Chest, Achillies
Hotel heat packs
Soft Tissue Massage

12. Pregame and Warmup Why warmup? Jog Dynamic warmup Stretch
Ready body for activity
Jog
Dynamic warmup
Stretch
Address problem areas

13. Sample Warmup Jog Jog/Sprint/Jog High knees Stretch Butt Kicks
Hamstrings
Quads
Shuffle both ways
Groin/Hips
Karaoke
Back
Back Peddle

14. Cooldown
Bring body back down from a heightened activity level to a state of rest
Jog
Stretch
Legs up on wall

15. Recovery Becomes more important as the season progresses
Have to eat after every game
calories burned per game
Sleep
Main time of body repair

16. Common Injuries Hamstring Strains Low Back Pain and Tightness
Chronic Knee Pain
Shin Splints
Achilles Tendonitis
What is it
Common Causes
Exercises and stretches

17. Hamstring Strains

18. Hamstring Strain What is it? Common Causes
A tweak, a pull, a strain, a tear
Common Causes
Sudden changes in speed and direction
Overuse

19. Hamstring Strains
Hamstring Curls
Step Ups

20. Hamstring Strains
Goblet Squat
Standing Hamstring Stretch

21. Lower Back Pain

22. Lower Back Pain Common Causes Muscle tightness Poor posture
Weak or inactive glutes
Disc herniation
Spondylolysis, spondylolisthesis

23. Lower Back Pain
Bridges
Single Arm Row

24. Lower Back Pain
Foam Rolling
Hip Flexor Stretch

25. Knee Pain

26. Knee Pain What is it? Where is it? IT Band Syndrome (Outside Pain)
Patella Tendonitis (Below knee cap)
Patellofemoral Compression (Around knee cap)
Old Injuries and Past Surgeries
Ligament Damage
(clicking, locking, significant swelling, pain behind knee)

27. Knee Pain
Leg Press 30°, 60°, 90°
Abductor Machine

28. Knee Pain
IT Band Foam Rolling

29. Shin Splints

30. Shin Splints What is it Common Causes Flat feet (pronation)
Pain along the front or back of the shin (tibia)
Common Causes
Flat feet (pronation)
Poor mechanics (Knee cares in)
Sudden increase in activity
Improper shoes
Overuse

31. Shin Splints
Heel Walking
Cable Ankle Pumps

32. Shin Splints
Heel Touch
Bent Knee Calf Stretch

33. Achilles Tendonitis

34. Achilles Tendonitis What is it Common Causes
Inflammation of the Achilles Tendon
Common Causes
Overuse
Sudden increases in activity

35. Achilles Tendonitis
Leg Press Calf Raises
Seated Calf Raises

36. Achilles Tendonitis
Standing Calf Stretch

37. When to seek help Immediate and apparent swelling
Pain that worsens over time
Impact on activities of daily life
Numbness, tingling, radiating pain
Audible and/or sensation of pop, snap, crack