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Question Number: 4417

Pre-Game 10/11/2002

RE: Other

JAY MOORE of Wylie, USA asks...

As I get older I find the need to do more pre-game physical preparation i.e. stretching. Is there a good resource for specific stretching for referees?

Answer provided by Referee Dawson 10/12/2002

Hi Jay, .oh boy with you on this one kiddo. Each of us require some specifics as each of us could have a bad knee or trick back or a weak ankle or just be generaly muscle sore all over. I suggest you see a sports mechanic physio for injury related and specific stretches that will help you personally. I like to warm up first before I stretch too strenously, I walk, jog and sprint a bit interspersing side to side and backward running. In the training seminars it practised and discussed but I fail to see it written anywhere perhaps our readers will let us know? Let the physo know of your demands, quick starts, rapid direction changes side to side and running backwards. I think you need to concentrate on the larger back muscles through the torso as that is our strength area. Attention to thighs, calves and feet is important but those stretches are fairly familar to most. My wife studies pilates it is a decent way to achieve mind and body in coperation and prevent joint stress. Actually this is a great topic and would enjoy it if readers would contribute their ideas. Thanks for raising the issue. Cheers

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Answer provided by Referee Keith Contarino 10/13/2002

As a former marathon runner and sports research journal junkie, the most important thing I can say is to always warm up before doing ANYTHING strenuous especially stretching which will cause micro tears in muscle fibers. Always warm up with light running and a few half hearted sprints..The other thing is this nonsensical "low sodium" idiocy in certain sports drinks. Hello!!! We NEED sodium to be repleneshed so stay away from low sodium sports drinks. The latest research I saw, and it's been 2 years, suggested diluting any sports drink with at least 25% water to speed getting the nutrients into the blood stream. I routunely dilute 50%.

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