NISOA Summer Physical Training Initiative
With many areas of the country restricted due to COVID-19, NISOA is proud to provide fitness workouts for its membership. This 10-week program is designed specifically for the physical demands of refereeing, while following the social distancing recommendations. The goal of this program is to provide membership the support needed to ensure fitness levels are at their peak for the start of the 2020 Fall season.
Three workouts per week will be released each Monday on this web page. These workouts can be completed throughout the week, although it is recommended to have a rest day in between workouts in order to maximize recovery time.
Starting next week, NISOA will release a live workout schedule, focusing on a 20 minute circuit style workout, where members can work out together.
We highly recommend you take advantage of these fitness opportunities in order to be physically ready for the upcoming season. Special thank you to Trent Van Haitsma for putting this program together.
Workout schedule
Week of June 1 (Week 1) - Download | Watch
Week of June 8 (Week 2) - Download | Watch
Week of June 15 (Week 3) - Download | Watch
Week of June 22 (Week 4) - Download | Watch
Week of June 29 (Week 5) - Download | Watch
Week of July 6 (Week 6) - Download | Watch
Week of July 13 (Week 7) - Download | Watch
Week of July 20 (Week 8) - Download | Watch
Week of July 27 (Week 9) - Download | Watch
Week of August 3 (Week 10) - Download | Watch
Week of August 10 (Week 11) - Download | Watch
Week of August 17 (Week 12) - Download
Week of August 24 (Week 13) - Download | Watch
Week of August 31 (Week 14) - Download | Watch
Week of September 7 (Week 15) - Download
Recommended Warmups
Take 15 minutes to warm up properly AND TIME IT!!!! This should include 5 minutes of moderate jog then about 5 mins of dynamic stretching to get your running muscles primed to do some work. And finally, 3-5 minutes of sprint/game speed prep.
Yes, ideally, we would spend 30 minutes warming up like the players BUT due to our pregame responsibilities, it’s difficult to find more than 15 minutes for warmup. If there is one area that ALL of us can improve, it is warming up efficiently and effectively, so really focus and create your mechanically sound warm up.
Here are some examples of warm-ups. Try them out, tweak them, mix them up, and TIME THEM. Come game day the warm-up will be second nature and you know exactly how long it will take and be ready to go.
You can download a pdf of all the warmup exercises here.
Cool Down
2 minutes of slow jogging
6 minutes of static stretching (use a timer to keep you accountable)
After EVERY workout you must take the time to cool down. This is the most neglected part of workouts, and games, because of “we don’t have time”. They don’t have to be 20 minutes long; eight minutes is better than nothing. Start small and build if/when you have the time. Foam rolling can be done during this time to break down built up lactic acid, preventing muscle cramps and enhancing recovery time.