Getting in shape / avoiding injuries

[swims]

Alot of great advice in the 'ouch!!!! there goes my groin' thread regarding coming back from an injury.

What about training regimens to avoid injuries?

Last year, for instance, my first HS game (2 man crew) of the season was on turf featuring two state ranked teams (one of the two won the state championship btw). Very fast paced game and I did a good job staying on top of the play, but with about a minute of time left in the game I tweaked my right hamstring and spent the rest of the HS season trying to baby it along.

Any specific suggestions out there for avoiding hamstring injuries? I'm in decent shape now, in my late 40's, already walking, jogging and bicycle riding in anticipation of the upcoming season.

[ref2coach]

Warm Up, Warm Up, Warm Up. I am also late 40s.

I arrive at most games 3/4 to 1 Hr before game time. Walk, Jog, Stretch; Walk, Jog, Run, Stretch; Jog, Run, Sprint, Stretch. This takes ~1/2 Hr. I do my field check during this the walking,, jogging, I do my player observations during my stretching.

Funny thing, when doing College games, is that several coaches have mentioned, in the game "notes" to the assignor on our assignment website that they liked seeing the referee warm up. So injury prevention and a little "positive" in the "tank" before the game starts.

[intechpc]

Stretching and warm-ups are the key. Personally I stretch before every match (even when doing multiples on the same day). If I don't, I become susceptible to shin splints (talk about OUCH). I am surprised by how many referees do not stretch before a match.

[propes]

Getting a personal trainer at your local "Y" isn't a bad idea either - they're not expensive, you could (in theory) write it off, and will be able to help you beyond the basics of "run run run".

[bluedevils]

Not warming up properly is, IMO, the biggest reason why refs get hurt. It isn't because they are pushing themselves beyond their limits, it is because they didn't get ready for the task at hand. Very very few referees warm up properly. When we fail to warm up properly, we are rolling the dice. Chances are, we won't get hurt on any single day, but sooner or later the odds will catch up with most of us.

[LoewenBoy]

I will assume we all know that conditioning is a given. Stretching is key...and don't stop doing it in the off season. Set a regiment to stretch EVERY day. Seriously. Work your way slowly into position and try to increase. There is NO reason, except if there is a medical condition prohibiting you, that your muscles cannot stay in a decent form of flexibility for a long, long time. Health, nutrition, conditioning and stretching go hand-in-hand. That's why you see some guys in the mid 50s who are lean, conditioned and can keep up with the U19s like they were 30. Try it....amazing how good you feel.

I will try to find the titles of several stretching books I have, but really any reputable books you can find online will help. Tai Chi is great too.:cool:

Edit: BTW, there was recently a HS athelete who died from overdosing on topical analgesics like Ben Gay, Icy Hot, etc. Seems she used it VERY often. Having seen many of our colleagues using ibuprofin and Icy Hot like chewing gum, just a word to the wise.

[Tarheel Ref]

Speaking of...

Took the physical test for NISOA today and was embarrassed at my performance in the 12 minute run (not last in the group, but pretty darn close...and that guy was supposedly nursing an injury!). The other 3 speed/agility tests I did OK on, placing around the middle of the pack, but this showed me that "game condition" is not at all the same as "Cooper condition." I can do three or four adult matches in a day (5 Latino matches a couple weeks ago) but after about 3 minutes of today's run I was sucking wind in a bad way (is it ever good?).

My sponsor recommended that I do a lot of walking to prepare for this, and I did. Since I quit my job to go back to school, I've walked to and from campus as much as possible (saves money on gas, too) about 35 minutes each way at a pace that breaks a sweat for me by the time I get there, but sadly this was not nearly enough and unfortunately I am going to have to get out there and go JOGGING aaarrrrrgggghhhhh!

The upside of this is that I got a realistic view of my condition from which I can improve. I played soccer and football in HS and college but always hated the conditioning part of it so that habit never fully developed in me...but now that I'm in my mid-30s I guess it's time.

I can build my own program, but could anyone suggest a website that does the work for me??? My university has a very serious Honor Code so this is an opportunity for me to use somebody else's work without getting in trouble...too bad I can't improve by getting someone else to run for me!