Fitness & Skill

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Players fitness program:

This program is designed for Umpires from the “World Hockey – International Umpires Handbook”. I found it to be very interesting and informative. So I hope people can use this as a guideline for their personal fitness, please visit the FIH Website for the complete guide.

Especially since its one weakness that keeps repeating itself at every match we play both locally and abroad is fitness.

Good Luck and Enjoy

The Physical Demands of Hockey Umpiring

Umpires cover up an average of 4000 m in 70 minutes during an international hockey match. This comprises of functional running, which is stop-start and is characterized by changes in speed from jogging to sprinting. It is multi-directional, forwards, backwards and sideways, and is interspersed with stationary positions including the lunge and the squat.

The intensity at which this work is performed is determined by the nature of the specific match. On average 50% of all running is performed at moderate intensity, 10% at maximal sprinting intensity. There are indications that the demands for high intensity running are increasing up towards 16% of total match time. Umpires are not stationary for any significant period of time during a match. This implies that recovery from the moderate and high intensity phases work, occur during low intensity functional running.

Fitness training components for hockey umpires

A fitness-training program for hockey umpiring must aim to develop:

1.       The muscular strength of the lower limb.

2.       The speed and agility that is specific to the nature of running that occurs while umpiring.

3.       The endurance to be able to perform 4000 m of functional running in 70 minutes, of which approximately 50% or more is at moderate to high intensity.

These components of fitness must be developed in phased manner; muscular strength is introduced and developed prior to speed and agility development, which is followed by endurance training. These components of fitness can be maintained with an emphasis on endurance, during a period of sustained umpiring duty for 2 weeks or more.

TRAINING GUIDELINES

Muscular strength development

Consider the following factors when planning the strength training element of your fitness training program.

1.       Exercise selection - Exercises that develop the muscles of the lower limb including he thighs, hip and legs are most important. Exercises for the upper body are optional as they enhance general fitness.

2.       Training frequency - Perform muscular strength training 2- 3 times a week depending on the training phase.

3.       Training volume - perform 3-4 sets of between 8-15 repetitions (reps) for each exercise, which is also dependent on whether the training objective is development r maintenance.

4.       Training intensity - Choose a training weight at which you can perform the prescribed number of reps to fatigue but not failure. As you become stronger, increase the training weight so that you continue to fatigue at the prescribed umber of reps.

5.       Training technique - It is extremely important to perform strength training exercises using the correct technique.

A sample strength training program

DB =dump bells

* - Upper body exercises are optional and included for general well being.

Exercise descriptions

1.       DB Step-ups:

Stand facing a step which is no higher than your knee height, step up with one leg follow with the other leg and then down with the first leg and then the second. Repeat this starting with the opposite leg to complete one repetition. Carry a dumbbell in each hand and keep the arms straight through out the exercise.

2.       DB Lunges:

Stand with your feet together, step forward with your left leg until your right knee touches the ground, then step back with the left leg until your feet are together. Repeat this with the right leg to complete one repetition. Carry a dumbbell in each hand and keep the arms straight throughout the exercise. Maintain a slight forward lean with the trunk.

3.       Body weight squat:

Stand upright with your hands behind your head, bend at the knees and the waist until the tops your thighs are parallel with the ground. Keep your back as straight as possible. From this position straighten up to standing position to complete one repetition. When performing this exercise with a jump, extend explosively from the squat position, jump into the air and land in the starting positions to complete one repetition.

4.      Standing back extensions:

Stand upright with your hands behind your head, keeping a hollow lower back and knees slightly bent (fixed), bend at the waist until either, you cannot maintain a hollow lower back or there is discomfort in your hamstring muscles. This exercise must be performed slowly and must not cause any pain in the lower back.

5.      Lateral DB flyers:

In a standing position hold a DB in each hand in front of your lower abdomen with slightly bent elbows. Lift both DB's simultaneously out to the side of your body, up to shoulder height while keeping the back of your hands facing upwards. Return slowly to the start position to complete one repetition. Perform each movement to the count of three.

6.       Front DB flyers:

In a standing position hold a DB in each hand in front of your lower abdomen with slightly bent elbows. Lift both DB's simultaneously out to the front of your body, up to shoulder height while keeping the back of your hands facing upwards. Return slowly to the start position to complete one repetition. Perform each movement to the count of three.

7.       Flat DB flyers:

Lying flat on a bench with your head, back and buttocks supported hold a DB in each hand straight above the chest with elbows slightly bent. Take the DB's down to each side of your body simultaneously with arms kept at a fixed length (slightly bent elbows) and perpendicular to the trunk. Stop at a point of discomfort and return to the start position for one rep. Perform each movement to the count of three.

Functional Speed and Agility Development

Speed and agility development requires that each exercise is performed at maximum effort with adequate recovery between sets and repetitions. The following factors need to be considered when planning the speed and agility element of the program.

1.       Exercise selection - Choose exercises that replicate actions that occur in hockey umpiring and running patterns and modes of running that are specific to umpiring.

2.       Training Frequency- Perform speed and agility training once a week

3.       Training volume - Perform 3-4 sets of 8 -10 repetitions (reps) for each exercise, depending on whether the training objective is development or maintenance.

4.       Training intensity - Speed and agility training should be performed at maximum effort without inducing excessive fatigue. This requires that there is adequate rest between maximal efforts. As you progress in training increase your training level from level 1 at the start of the training to level 3 during maintenance.

Functional Speed and Agility Training Program

Exercise Descriptions

1.       Track Jump:

Stand with feet shoulder width apart, blend in a ballistic manner to a squat position followed immediately with a maximal vertical jump, bringing the knees rapidly to the chest and wrapping the arms around the knees for an instant. Straighten and land on the ground in the starting position, while absorbing the landing by bending the knees and hips. Jumps are to be performed for maximal height.

2.       Jump lunge:

Stand in front of the lunge position with feet approximately shoulder width apart, perform a maximal vertical jump while cycling the legs through using a scissors action so that you land with the opposite leg position to the start position. Repeat to complete one repetition. Jumps are to be performed for maximal height.

3.       Double leg bounds:

Stand with feet shoulder width apart, bend in a ballistic manner and jump forward and upward for distance using the arms for momentum. Land and repeat in a continuous manner until you have covered the prescribed distance (25m). Record the number of bounds (e.g. 7.5 bounds) required to cover the distance. Recover and perform the subsequent set/s attempting to covet the distance in fewer bounds.

4.       Single leg hopping:

After a 2-3 run up perform continuous single leg hopping for the prescribed distance using the arms and the free leg to generate momentum. Record the number of hops required to cover the distance. Recover and repeat alternate legs and attempting to cover the distance in fewer hops in the subsequent set/s.

5.       40 m Hollow sprints:

From a standing start, sprint for 10m, then de-accelerate and cruise at moderate running speed for 20m, and then accelerate and sprint for 10m. Pay special attention to accelerating and de-accelerating.

Recovery: Perform each repetition every 40 seconds, stand and recover and perform each hollow in the opposite direction.

Variation: replace the 20m cruise with sideways shuffle.       

6.       Functional square sprints:

From a standing start, jog to the corner of a 10 m square grid (cones), perform a lateral shuffle leading with the right (R) leg for 10 m, followed by a 10 m back pedaling, 10 m lateral shuffle leading with the left (L) leg, and finish with a 10 m forward sprint. All running to be performed at maximal effort.

Recovery: Standing recovery and perform each repetition every 40 s.

Variation: Perform forwards sprint across all four sides of the grid emphasizing the change of direction at the corners.

7.       Retreating Sprints:

From a standing start pedal for 10 m at maximal effort, followed by 10 m lateral shuffle as fast as possible and 10 m forward sprint. Alternate the direction of the lateral shuffle for each repetition. Emphasize smooth transitions from back pedaling to lateral shuffle and then to forward sprint.

Recovery: Stationary recovery, perform each rep every 30 seconds.

The Development of Endurance

Start by performing 1 endurance session/ week and over a 3-4 week period increase to where you are doing 3 sessions / week. Also start by doing Level 1 endurance training combination and progress as you get fitter to Level 3. As you increase the number of endurance sessions per week reduce the number of muscular strength training sessions/week from 3 to 2 and then to 1/week.

Exercise descriptions

1.       Track Fartlek:

On a running tract (400 m) perform 4 laps (1600 m) running according to the following schedule. Cruising is defined running with elongated stride at an intensity at which you cannot speak while running but is slower than sprinting. Sprinting for this purpose, means running at greater than 90% of maximum effort.

                     i.            100 m jog, 100 m cruise (200 m)

                   ii.            100 m jog, 150 m cruise (450 m)

                  iii.            100 m jog, 200 m cruise (750 m)

                  iv.            100 m jog, 50 m sprint (900 m)

                   v.            150 m jog, 50 m sprint (1100 m)

                  vi.            200 m jog, 50 m sprint (1350 m)

                vii.            100 m jog, 50 m cruise, 100 m jog (1600 m)

2.       10 x Ten - stride field cruises:

Running across the length of a hockey field perform 10 strides of each of the following running variations in a continuous manner until you cover the length of the pitch. All running variations are to be performed at cruise speed or greater. Recover by jogging slowly back to the end of the pitch that you started at. One session comprises of 10 lengths of 10 stride cruises.

                     i.            Forward sprint

                   ii.            Lateral shuffle (bounding) to the left and right

                  iii.            Back pedal

                  iv.            Forwards cruise

3.      Field Pyramids:

Start on the backline and sprint to the 22 m line and jog back. Repeat this to the halfway line, the far 22 m line, the far backline, the far 22 m line, the halfway line and the near 22m line (see diagram). Each shuttle is performed by sprinting out to the designated line and jogging back while recovering.

4.       10 x 10 m Zigzag:

Sprint from the start for 10m, turn and jog forwards for 10 m while recovering and complete 10 (2 x 5) such zigzags according to the diagram for one rep. Recover for three times. The time it takes you to complete the first rep and perform 10 repetitions / session. A variation would be to replace the forwards jogging with slow lateral shuffle.

5.       5x (2x22 m) Functional Shuttle:

Start on the backline, sprint forward to the 22 m line and perform a variation run back to the backline. Perform this exercise in pairs and recover while your partner runs, or recover for the time it takes you to complete the first shuttle. Repeat 5 times to complete one set and do 3 sets per session with a different variation run in each set

                     i.            Set 1 - Sideways shuffle to left

                   ii.            Set 2 - Sideways shuffle to right

                  iii.            Set 3 - Back pedal

6.       4 x 40m Functional Squares:

According to the diagram, forward sprint down the length of a 10m grid, shuffle laterally across the diagonal, forward sprint along the straight and finish with a lateral shuffle across the diagonal. All this is to be performed at maximal effort. Recover by jogging around the outside of the grid (40 m). Repeat 5 times for one and do 4 sets per session.

7.      10 x Jump and 10 m sprint:

Perform 5 reps of a standing jump followed by a forward 10 m sprint. Walk back and repeat 10 times for a session. Alternate between a standing tuck jump and a jump lunge.

Dynamic Warm-up

Use this warm-up before all training sessions and umpiring appointments. Hold each stretch for 25 to 30 seconds in a position that causes slight discomfort. Extend the warm up if necessary by repeating the last 3 Exercises (Numbers 7-9) and the corresponding stretches.

Exercise descriptions

1.       Hamstrings:

Lie on your back, straighten one leg up and place one hand behind the thigh and the other behind the calf. Pull the leg gently towards your chest until you feel enough tension in the hamstring and hold. Repeat on the other leg.

2.