e all know how crucial warming-up is. But few of us really have a framework to implement when it matters the most. Keep in mind that your warm-up is specific preparation for the game ahead of you. Let me lay out the “Do’s” and “Don’ts” of a pre-game warm-up.

The Don’ts

1. Time is of the essence – Don’t waste valuable time prior to an assignment by adding fluff or movements that don’t prepare you for the specific movements you will preform on the field or court.

2. Stretch out, but how? – Static stretching gets a bad rap these days, and rightfully so. Static stretching can be fine in small doses, but for athletic performance and injury prevention take your muscles through a dynamic warm-up to prep tissues correctly.

3. Foam rolling to failure – Foam rolling can be great for recovery and promoting blood flow to specific areas. It may even be great to add in when you are getting dressed in the locker room as supplemental activity. But it will not close the gap between sitting in the locker room and running full speed in the first minute of the game.

The Do’s

1. Include multi-directional movements – As an official you need to be prepared to move in all directions. Your warm-up needs to reflect this. I think it is critical to add multi-directional movements such as skips, shuffles, backpedals, etc to prepare your body to operate in this fashion.

2. Start slow, finish fast – A warm-up should be designed with the intention to increase body temperature at a progressive pace so that you can safeguard from soft-tissue injuries. Start with some of your slower movements first (i.e. marching, dynamic stretches) and progress through the warm-up period to faster and more dynamic movements (i.e. skipping, sprinting).

3. Dare to sprint – The most important thing that you must be physically prepared for is to run at full speed. Contrary to popular belief, most muscular or soft tissue injuries do not happen as a product of “strength”, but as more of a product of “velocity or speed”. In order to safely sprint at full speed DURING the game, you need to sprint DURING your warm-up period.

I suggest the ending portion of your warm-up to have a few build-up sprints right before game time. Try sprinting 10 yards at 75% speed, then 10 yards at 85% speed, then 15 yards at full speed.

This was a short list of things to keep in mind prior to game-time. This list is not extensive and remember to cater your warm-up to you and your needs. And you can always reach out if you have any other questions or would like to go through a more extensive conversation about your warm-up! Email me at Austin@runninref.com.

Let’s Get To Runnin’

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ubungual hematoma, or bleeding under the toenail, is a fairly common occurrence among active individuals like sports officials. It can result from repeated minor friction of a toe with the shoe or it can happen acutely in a single traumatic incident, for example when someone steps on your toe or you stub your toe. An acute traumatically induced subungual hematoma is usually instantly very painful whereas the other type of subungual hematoma may not be painful at all.

The treatment is different for each type of hematoma. The nontraumatically induced hematomas frequently resolve on their own without treatment. The discoloration naturally fades and resolves as the new nail grows out naturally and replaces the damaged one. The dried blood is absorbed or grows out with the new nail. There may
be some minor discomfort, but generally speaking it isn’t nearly as painful as an acute traumatically induced subungual hematoma. If the nail becomes loose it may be trimmed back. In rare circumstances it gets very loose, causes pain and may have to be removed. If a loose toenail becomes painful, removal usually results in instant relief of pain.

Traumatically induced subungual hematomas are almost always exquisitely painful. They may be caused by an athlete stepping on your foot with cleated shoes, your toe getting hit by a baseball or any other heavy direct pressure being quickly and forcefully exerted on your toe. Weight bearing or wearing shoes may be nearly impossible if the pain is bad enough. An acute traumatically induced subungual hematoma frequently needs to be
drained by a healthcare professional to relieve the pain. It is a very simple procedure, done under local anesthesia in an office, emergency room or outpatient setting. There is some aftercare that must be doneat home to ensure normal healing without infection. That often consists of soaking the toe or foot daily and applying antibiotic cream and a small bandage. In very painful situations, or if a large bandage is required, a special surgical shoe may be used to allow for walking and for lesspainful healing. Post-operative pain medication may be prescribed but frequently over-the-counter pain medication is sufficient. If the nail has to be completely removed, a new nail will usually regrow in a few months. The good news is pain relief is almost instantaneous when the pressure from the blood is relieved. Officiating activities frequently can be resumed fairly quickly after
treatment.

In more severe trauma, an X-ray should be taken to rule out a fracture of the toe. A simple fracture will prolong the overall healing time by several weeks but shouldn’t affect the healing of the toenail. More severe trauma, acute bleeding that doesn’t stop or a deep cut or laceration of the toe, of course, requires immediate medical attention.

Occasionally, trauma to the toenail will result in damage to the nail root or matrix. That can result in ridges, lines or splitting of the toenail when it finally regrows. Sometimes that is a permanent situation, but frequently it will resolve with time if the nail root hasn’t been badly damaged.

Another complication of nail trauma is a fungal infection of the toenail. That results in a discolored, flaky, crumbling toenail which can be uncomfortable. Fungal toenail infections can be successfully treated with medication, after healing from the initial injury.

A word of caution: Not all nail discoloration is the result of blood under the toenail. There have been cases of malignant melanoma or skin cancers that have been mistaken for blood underneath the toenail. Delaying treatment in that situation could be life- or limb-threatening. Delaying treatment in that situation lowers the success rate for treatment and increases the possibility of metastasis, or spreading of the malignancy to other parts of the body. When in doubt, get it checked out by a healthcare professional.

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Decreasing the risk of injury is always a solid reason to not skip a warm up. However, just like with an actual workout routine, you can sometimes get bored from the same old movements day in, day out.

Properly warmed up muscles stretch longer and can tolerate more stress, which is reason enough to do them. That said, many referees still have trouble finding a warmup that is right for them or just wanting to skip it all together. Perhaps the generic routines you find online don’t cover enough of a specific body zone that applies to your sport or maybe they take too long for your liking.

Whether you’ve been struggling with your current warm up routine, or you just want to try something new, here are three different things you can try that will help improve both your current warm up routine and also fine tune your in-game performance.

Tip 1: Dynamic stretching to keep things moving (literally)

Stretching before any physical activity can help prevent muscular injuries, and there are two types of stretches you can do; dynamic stretches and static stretches. They serve different purposes and due to the nature of the sports official position, the former is the best way to stretch.

Dynamic stretches are stretches you do while moving to warm up certain muscles and muscle groups, and static stretches are moves that stretch the muscle while you hold that stretch in place.

As an official, you have to move quickly with bursts of power and speed during a game. Having that dynamic flexibility is imperative for safer, explosive movement as warming up dynamically gets your muscles to their “working temperature” sooner rather than later.

Lastly, static stretches don’t really bring an air of urgency with them. Rather, they encourage rest (think of pre-bed time stretching to encourage relaxation and calmness). The last thing you need before you hit the court or field is to feel sleepy.

Is this to say you shouldn’t do any static stretches at all? Well no, but the majority should be dynamic simply because of your professional requirements. A word of caution before you begin: if you’ve never done dynamic stretching before, or it’s been a long time since your last rodeo, start slowly and gently. Some recommended stretches you can start with are the lunge and reach, cossack squat, knee hugs and walking toe touches.

Tip 2: Get intentional, early on

Coming hot off tip #1, dynamic stretching gets you ready for powerful movement much faster, so it’s important to be intentional with your stretching work early on to improve overall function and power. It’s a common misunderstanding that warmups are supposed to not be challenging and they should be restful. Unless you’re getting ready for bed, you want to prep your body (and, your mind!) up for what you’re about to do, and you want to do it quickly.

Your warm up speed should be on the same level as your game speed. You might not be used to this method just yet, but in a relatively short amount of time, your body will adapt and you’ll be more adequately prepared.

The warmer your muscles will get, more quickly, the better. It’s efficiency 101.

Some suggested intense warm ups include: High Knees (20s interval), Quick Feet (10 yds), Split Lunge (20s interval), Jumping Jack with a Side Shuffle (20 yds)

Tip 3: Timing is everything

Timing applies here in two different ways.

If you’re doing intense, dynamic warm ups, it’s important to get it over with quickly, and the science is there to back it up. Warm ups that are shorter in duration are more effective in preparing the body than longer ones.

Since you’re utilizing dynamic movements that get your muscles warmer faster, there’s no reason to spend more than 5-10 minutes on a warm up.

You also don’t want to exhaust yourself before your job even begins, so it’s counterproductive to make a warmup last any longer than that.

Additionally, the timing of your warm up is key. It doesn’t make much sense to warm up too early before your game begins, because then your body will start to cool down. In fact, warming up too early can actually have a negative effect on your overall performance.

The trifecta of warm up science

The name of your warm up game should be just that – to warm up. By moving more intensely and dynamically, you’ll achieve a higher core temperature and warm, lengthened muscles ready to deliver explosive, on-point movement when you need it most.

References:

1. McHugh, M.P., and C.H. Cosgrave. “To Stretch or Not to Stretch: The Role of Stretching in Injury Prevention and Performance.” Scandinavian Journal of Medicine and Science in Sports, 10 Mar. 2010, https://onlinelibrary.wiley.com/doi/full/10.1111/j.1600-0838.2009.01058.x

2. Herman, Sonja., and D.T. Smith. “Four-Week Dynamic Stretching Warm-up Intervention Elicits Longer-Term Performance Benefits.” Journal of Strength and Conditioning Research. July 2008, https://journals.lww.com/nsca-jscr/Fulltext/2008/07000/Four_Week_Dynamic_Stretching_Warm_
up_Intervention.36.aspx

3. Zois, James, et al. “High-Intensity Warm-Ups Elicit Superior Performance to a Current Soccer Warm-up Routine. “Journal of Science and Medicine in Sport, Elsevier, 9 Sept. 2011, https://www.sciencedirect.com/science/article/abs/pii/S1440244011000740

4. Taylor, Johnathan, et al. “The Effect of a Short Practical Warm-up Protocol on Repeated Sprint Performance.” Journal of Strength and Conditioning Research. July, 2013. https://cdn.journals.lww.com/nsca-jscr/Fulltext/2013/07000/The_Effect_of_a_Short_Practical_Warm_up_Protocol.35.aspx

5. Silva, L.M., et al. “Effects of Warm-Up, Post-Warm-Up, and Re-Warm-Up Strategies on Explosive Efforts in Team Sports: A Systematic Review.” Sports Medicine. 2 July, 2018.
https://link.springer.com/article/10.1007/s40279-018-0958-5

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Until retirement day comes, however, what can you do to keep performing at an optimal (or near) level as the years slip by? If you take proper preventive measures, you can push the point at which you have to give it up, without people talking behind your back and asking why you’re still hanging around.

One thing you can do is keep the weight off. For years people have dwelled on the myriad reasons you need to stay slim and trim, but it becomes even more necessary as you get older. If you keep the pounds off, you won’t slow up as much.

As you get older it also becomes more important that you stay in good physical condition by lifting light weights and doing aerobic exercise.

Give some thought to altering your workout routine. I stopped jogging when I reached my mid-50s. I had been jogging since I quit playing baseball in 1969, because I found that it took an increasingly greater toll on my hips and knees.

Instead, I took up bicycling. I often bike on hilly terrain at a good, consistent pace for as much as three hours, and I find that when I’m finished, I got a heckuva workout and nothing hurts.

Others might want to engage in other low-impact activities such as swimming, yoga or elliptical workouts.

It’s also imperative that you make conditioning a year-round proposition. More than one colleague suffered an injury because he was a couch potato until a month before the season, then dashed to the nearest high school track and started running wind sprints. Young people can get away with that. Not us older folks.

You need to do more stretching, before and after games. You can’t just jump out of our car and hit the court or field as you used to do, because the likelihood of pulling a hamstring or encountering a similar physical problem becomes greater as the calendar does its thing.

I consulted a professional about a multi-dimensional routine a few years ago and have forced myself to stick with it. There is no doubt that it helped me to do my job better when I was on the field. I also found that when I got out of the car after a two-hour ride after a game, it didn’t take me 10 minutes to hobble into the hotel or my house.

I stress the need to consult a professional regarding stretching. Lots of people have done serious damage to themselves by embarking on self-created stretching programs. That can be an especially dangerous pitfall for those who once were good athletes.

Attitudes about what should and should not be done change over time, and what was once acceptable practice may become anathema. You may remember how we used to do rapid, up-and-down touch-your-toes. Now a personal trainer who allowed that might be sued for negligence.

Another adjustment one might consider is modifying the schedule. Taking fewer games can keep you from getting burned out, to say nothing about bettering your family life. But it can also preserve your shelf life. What you do on the court or field takes a toll on your body no matter how old you are, but even moreso as you get up there in years. Shortening your schedules as you get older will reduce the wear and tear and, most likely, improve your performance in the games you work.

Serving as an emergency fill-in as opposed to being a regular can be a godsend to an assigner when weather-related issues lead to makeup games. Beware, however, that you can sometimes wind up working more games than when you were a regular. Be helpful but make it clear to assigners that you are cutting back.

You can stay involved in officiating by mentoring or observing officials. It will give you a physical as well as a mental break while you are “giving back” to the avocation. The lessons you learned over the years are valuable to less-experienced officials. Talk to your assigner or coordinator to find out what needs they have in that area.

It has also been suggested that drinking more water is advisable as one gets older. None of us probably drink enough water, but it can help keep you healthy in a general sense and in better shape while you’re officiating. You can’t afford to load up so much that a bathroom break is needed in the middle of the second quarter or third inning, but you can sip before and after games, between quarters and during timeouts.

Although I’m still in good shape and believe I could work on the field, I realized a couple of years ago that I was slowing down and not covering the needed territory quite as well as I used to do. I’m fortunate that the replay opportunity came along. It afforded me the ability to stay connected with the game.

Until my last game, however, I did what I could, and I know it helped me to continue to perform at a reasonably high level.

You can’t stop the days from ticking by, but you can take steps to make the ticking less painful than it might be.

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Proper joint and muscle flexibility decreases risk of injury, prevents and corrects muscle imbalances, improves posture, enhances strength, joint range of motion and power output allowing the body to perform without error.

There are many different types of stretching and flexibility training protocols, all of which can be used to enhance athletic performance. For the purposes of this article, two types of stretching — static and dynamic — will be addressed as they apply to recovery, regeneration and movement preparation.

Static stretching is stretching a muscle to a point of tension and holding that stretch for a given period of time, usually 20-30 seconds. That type of stretching allows concurrent relaxation and elongation of the muscle fibers. Although that is the most familiar type of stretching, it is not always the best choice where performance is concerned. Recent research has shown static stretching performed before activity actually reduces muscular strength and performance levels.

According to NASM, static stretching is best utilized after activity to return muscles to normal resting lengths and should be performed on the major muscles used during the activity. Static stretching prior to activity should be done before the dynamic warm up and only with those areas that are tight or overactive. It is important to note that it is acceptable to use only static stretching before activity as long as it is performed two or more hours before the activity. Static stretches can be used immediately after games, after long periods of sitting during the day, and/or in the evening on non-competition days.

The use of proper technique is more important than how far one goes into the stretch. With static stretching, choose one stretch for each major muscle group, perform five-10 repetitions, hold each stretch at end range for two seconds, return to start position, repeat and hold the final stretch for 20-30 seconds. Muscles should relax a little more with each stretch. Use more repetitions for those muscles which are most tight and have the least range of motion.

Dynamic stretching is stretching through movement. It requires the muscles’ own force production and the body’s momentum to take a joint through its full range of motion. That type of stretching is beneficial as movement preparation (pregame) or to enhance mobility and recovery on non-competition days.

Warm muscles create more energy and force production, which leads to a greater performance level. NASM says dynamic stretching should be used predominately before a workout or sport activity to activate and balance muscles, increase core and muscle temperature, elongate muscles, stimulate the nervous system and decrease injury risk.

For the referee to perform at maximal effort from the beginning of the game, a dynamic warm up and stretching routine is imperative and should always be performed. To create a dynamic warm up, choose six-10 functional bodyweight movements, do one set of five-10 repetitions for each, and be sure to target all of the working joints and muscle groups. Finish with sport specific movements, which are those movements that will be performed during the sport such as run, lateral slide, backpedal, sprint, etc. Spend 10-15 minutes addressing all the major joints to ensure maximum benefits and increase performance levels.

Due to the performance level required by officials, flexibility can assist in extending careers. Age, repetitive movement, poor technical skill, lack of post activity recovery and regeneration and lack of core stabilization are the major factors that affect flexibility negatively. Officials can work to enhance joint and muscle flexibility by performing some aspect of a flexibility training routine daily.

As a key component in optimizing performance, flexibility training is extremely valuable and the benefits of such are exponential, even beyond an official’s career.

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It’s a strong message delivered to a group known for their strong-willed nature. Shilstone is an expert on fitness and lifestyle management. The New Orleans resident was hired years ago by Major League Baseball to help its umpires lead healthier lives. “What we’ve developed is a functional program specific to what an umpire does,” says Shilstone.

The program has improved the quality of life for many umpires and changed the way the public views them. “I think years ago, the perception was, if an umpire missed a call, it was because he was fat and out of shape,” says Mark Letendre, retired director of medical services for MLB’s umpires. “The perception has changed.”

Attitudes toward umpiring have changed. MLB executives realized they needed to help umpires deal with the demands of their profession. A plate umpire averages more than 270 squats a game. In a four-man system, each umpire is required to move every time a ball is put into play. That’s a lot of starts and stops over a season. Throw in six months of planes, hotels, junk food, and it isn’t a surprise that some umpires view weight scales with the same disdain they do instant replay of their calls.

“Umpires have to realize that they age on the job,” says Shilstone. “They really have to have a program that is specific to their needs. …”

By the time a 30-year-old umpire reaches the bigs, he may have the body of a 40-year-old. You can’t stop aging, but Shilstone does his best to slow it down. He tests everything from blood chemistry and cholesterol to body mass. The tests help identify an umpire’s ideal weight and if he’s at-risk for problems. After proper nutrition and exercise, umpires lose weight and look and feel better. “I think they’ve come to realize, had they gone on the way they had gone, their quality of life would have been much less,” says Shilstone.

About 30 percent of MLB umpires take advantage of Shilstone’s services, paid for by the league. The services are voluntary and confidential. When umpires complete an assessment, they’re given a plan for proper nutrition on the road. An exercise program has been developed that’s simple enough to use in a hotel room but effective enough to keep umpires in good health.

The medical staff has also studied what areas of the body are most prone to injury. “There’s a tremendous amount of use and abuse in the lower leg joints,” says Letendre, who has discovered the 18 most common body movements umpires make in an effort to develop exercises and programs to ease the wear and tear on the body. “We have been able to reduce days lost because of the program.” For umpires, it means a better quality of life during their days on the diamond and when they retire.

Amateur umps may not face the same stress as those in the big leagues. But many are also at-risk. Working games doesn’t provide all the exercise they need. It’s up to the umpire to take the first step. “Stop renting your health,” says Shilstone. “Start taking ownership of your health.”

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In the foot, the metatarsal bones (the long bones behind the toes) are the most commonly affected, however any bone in the foot could suffer a stress fracture, as could the bones in the leg, hips or spine. Long-distance runners, basketball players, volleyball players or anyone working for prolonged times on their feet — including referees, who must run a lot while officiating — are particularly susceptible to those injuries.

The main symptom is pain. Swelling and redness occur on the top of the foot when a metatarsal bone is involved. Usually there is one small point of maximal tenderness on the bone when pressing on it. However, there can be generalized swelling and vague, diffuse pain that is difficult to pinpoint in the early stages of the problem. Standing up on “tip toes” often mimics the pain, or makes the pain worse when a metatarsal bone is involved. Jumping and landing on the injured foot usually is very painful. The pain gets progressively worse as activity levels increase in duration or become more intense. Left untreated, a stress fracture will get progressively worse until the pain becomes so bad that weight-bearing physical activity becomes nearly impossible.

Based on the history and physical examination, there is usually a high index of suspicion of the problem. The initial diagnosis is usually made with an X-ray. However, early on in the injury process, an X-ray may not be sensitive enough to detect a stress fracture. In those cases, a bone scan, CT scan or MRI may be necessary to detect the problem. Long-standing stress fractures are usually readily obvious on simple X-rays, thus more involved imaging techniques usually aren’t required in long-standing stress fractures.

The treatment is straight forward, namely reduce the stress that caused the initial injury in the first place. That may be as easy as taking a break from physical activity, or may involve using soft insoles in the shoes to relieve pressure. When treating a stress fracture in the foot, special shoes that relieve pressure on the forefoot may be utilized for a while until the injury heals. More resistant cases may require a walking or even a non-weight bearing cast with crutches for up to six weeks to allow the bone to heal. A last resort would be surgery to get the bone to heal when all other options have been exhausted.

Fortunately, stress fractures almost always heal simply by reducing the stress on the bone and almost never require surgery. A fractured bone takes four to six weeks to heal, so returning to intense physical activity too soon will usually result in a recurrence of the symptoms and recovery will be delayed.

It is particularly important to try to prevent its recurrence. Unless you modify your activity level or the conditions under which you are physically active, recurrence of the injury is possible. Modifying footwear and wearing softer soled shoes or shock-absorbing insoles can help prevent a recurrence. If you incorporate jogging or running into your training program for conditioning, wear running shoes designed to absorb pressure and try to run on grass or softer surfaces like dirt trails. Concrete is very hard, and running on concrete should be avoided if at all possible. Downhill running is very stressful on the weight bearing bones so be careful in choosing your running route to avoid a lot of downhill running if you incorporate jogging into your training regimen.

When recovering from the injury, swimming or jogging in a swimming pool is a way to maintain conditioning and reduce stress on the bones. Pool work is also a good cross-training method and a way to give the bones a rest while maintaining conditioning.

If you think you have a stress fracture, get it checked out by your health-care provider. The diagnosis and treatment is painless, easy and straight forward. Left untreated, a stress fracture will only get worse and could force you out of your officiating duties for a long time.

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MYTH 1

As you age, muscle will turn into fat.

Muscle and fat are composed of totally different types of cells. As we age there is a transformation that occurs in the body. Typically, testosterone levels will drop which can lead to decreased muscle cell size and, if eating the same amount of food in regards to caloric intake, fat cells will increase in size which leads to higher body fat percentages in the body.

MYTH 2

A great exercise for the upper back is the pull-down behind the head.

Pull-downs are to be used as part of your strength training routine, but not behind the head. The bar should always be kept in front and pulled with control to chin level followed by a slow return. Pulling the bar behind the head puts you in a compromising position and makes you susceptible to injury.

MYTH 3

You can target fat loss to specific areas of the body like the abdominals or “love handles.”

We’ve all seen TV ads pitching devices that might help you strengthen the abdominal muscles, but not lose belly fat. To decrease body fat, follow a plan that focuses on nutrition, cardiovascular work and resistance training. You can target muscle growth through specific exercises, but you cannot target fat loss.

MYTH 4

Using weight machines is completely safe because it puts you in the proper position.

Many different injuries can occur by the improper use of machine weights. Everyone is built differently; some people are shorter than others, for example. Machines have many different adjustable components and need to be set up specifically for you and your needs. Most fitness centers have professionals who can assist you.

MYTH 5

Eating late in the evening or at night will cause weight gain. When you eat isn’t what causes weight gain.

The components to weight gain are what you eat, how much you eat and how much physical activity you perform throughout the day. It’s fine to snack at night if you have room in your “calorie budget,” but remember to snack healthy, like eating a piece of fruit.

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Jumping Rope is Just a Great Workout

Jumping rope has become an integral part of many kinds of fitness classes, including cardio-kickboxing classes and boot camp workouts. Even jumping at a very moderate rate burns 10 to 16 calories a minute. Work your jump rope exercise into three 10-minute rounds and you’re looking at 480 calories in half an hour. According to Science Daily, 10 minutes of skipping rope is about equivalent to running an 8-minute-mile.

Increase Agility & Speed

Want to get “lighter on your feet?” Jump rope every day for a few minutes. When you jump rope on the balls of your feet, body connects with mind to make “neural muscular adjustments” to keep you balanced. Essentially, skipping rope improves your balance and quickness/coordination by making your mind focus on your feet for sustained periods of time, even if you’re not conscious of it.  Boxers know this. Why do you think jumping rope is a favorite exercise for the best boxers in the world?

Build Bone Density

The medium impact of jumping rope increases bone density, but isn’t as hard on your joints as running because the impact of each jump is absorbed by both legs. In fact, according to Dr. Daniel W. Barry, a researcher who has studied the bones of the elderly and of athletes, the latest studies show simply jumping is one of the very best exercises for improving bone density.

Improve Your Mental Acuity

Studies show that exercise is good for the brain. But did you know that activities with BOTH physical and mental demands have higher impacts on cognitive functioning than exercise tasks alone (like the treadmill or stationary bike). Turns out the very best workouts for brain health involve coordination, rhythm, and strategy. So the next time you’re jumping rope, challenge yourself to try some jump rope tricks. Turns out they’re really good for your brain.

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1. Burns calories.

Any full-body physical activity burns at least a few calories, and officiating certainly counts as physical activity. How many calories you burn while officiating is determined by weight and fitness level. The heavier and less fit, the more calories will be burned. But even the most fit officials can easily burn 300-400 calories or more in each game, regardless of the sport.

2. Reduces stress.

Contrary to popular belief, officiating can help reduce stress. Sure, there are intense moments — while making a tough call, for example — that can cause a temporary rise in blood pressure. But active participation in exercise such as a sporting event can do wonders for relieving tension, anxiety and depression. One may even notice a “feel good” sensation as you walk off the field or court immediately after a well-called game.

3. Improves brain health.

Much like physical abilities, cognitive abilities such as memory and attention need regular exercise as well. Officials are not only expected to have a superior understanding of the rules but are also required to, in a split second, see, react and enforce those rules. That consistent mental exercise can do wonders for the overall brain health.

4. Builds camaraderie.

Staying socially active has been shown to lower risk for age-related cognitive decline and dementia. Officiating provides a social setting in which men and women come together in the sake of a common interest. That regular social interaction and feeling of connection is great for one’s mental health.

5. Improves cardiovascular health.

The physical activity derived from officiating is important to one’s overall health. According to the American Heart Association, just 150 minutes of moderate activity or 75 minutes of vigorous activity per week can greatly improve your cardiovascular health by lowering your blood pressure, boosting your good cholesterol, improving blood circulation and keeping your weight under control.

6. Provides better sleep.

There is a lengthy list of health benefits that come as a result of quality sleep, but many adults have a hard time getting the recommended six to eight hours of shuteye each night. Both the physical and mental workout that takes place while officiating can help tire the body and mind enough to help catch those needed Zs. With proper rest, one is less likely to crave sugary, fatty foods that provide quick energy but no long-term health effects.

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Players often have coaching staff forcing bottles of water or sports drinks at them during every timeout. Officials, on the other hand, must remember to rehydrate themselves. The combination of increased body temperature, intense exertion and lack of fluids brings on dehydration that leads to decreased physical and mental performance. Dehydrated officials may lose their ability to effectively get to the action, and they might be slow to react to the action when they do get there.

Drinks containing sugar and salt are an official’s best fluid replacement. All contain reasonable amounts of both carbohydrates (sugars) and electrolytes (salts).

Avoid soda-type drinks since most contain too much sugar and not enough salts. Interestingly enough, chocolate milk beats many sports drinks for effectiveness. 

Ideally, you should consume four to six ounces of fluid for every 10 to 15 minutes of activity. A more practical technique is to drink three to four cups (24 to 32 ounces) of fluid about once an hour. Use that method in your preseason workouts in order to get your body accustomed to performing activities with fluid in your stomach.

Drink two to three cups of fluid 10 to 15 minutes before a game

Drinking about two or three cups of fluid 10 to 15 minutes before a game is also recommended. If it’s a very hot or humid day, increase fluid intake to as much as one to two quarts an hour.

As soon as possible after the game, take a cool (rather than hot or cold) shower. It helps cool the skin and reduce body temperature.

Alcohol promotes dehydration. Limit or eliminate alcohol for 24 hours before a contest. The beer you skip after a Friday night game may lead to a more comfortable Saturday afternoon.

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The downside?

Pulled hamstring muscles, injured quadriceps muscles, sore Achilles tendons, sore back muscles, just to name a few. The fact is the body needs a minimum of six weeks or much longer to get used to the amount of stress being placed on it. Sometimes we refer to that as the period of adaptation. Simply put, the body adapts and makes the physiological adjustments to perform more efficiently. All of that involves cardiovascular fitness, strength training and flexibility training. Neglect in any one of those areas by officials can be a nightmare for not only the official but assigning secretaries, who suddenly are forced to find replacements.

There are proactive steps that officials can take to prevent some injuries and finish the season strong:

Cardiovascular fitness.

It is vital because the human body is made for movement. The heart and lungs are key components. Officials should have a regular routine that involves strengthening the heart and lungs. That can be achieved by doing activities such as biking, swimming, tennis, walking, jogging, hiking, etc.

However, an official must know his or her target heart rate range. That is the process of taking the number 220 minus your age and multiplying the answer by .60 and .80. For example, 220 – 45 = 175. So, 175 x .60 = 105 and 175 x .80 = 140. Those numbers (115 and 140) are mathematical ways of knowing if you are stressing the heart such that there are real cardio benefits. When engaging in aerobic activities the heart needs to work between 60 percent and 80 percent of its maximum effort. Five minutes into your workout, check your pulse to get your heart-rate range. In the example provided, a 45-year-old official would strive to keep his or her heart rate between 105 and 140 beats per minute. A quick way to do that is to check for 15 seconds and multiply by four. If your pulse is 30 beats in 15 seconds, it is 120. Therefore, that official is staying within his or her heart rate range of 105 to 140 beats per minute.

According to the Center for Disease Control (CDC) and the American Heart Association, Americans should be exercising three to five days a week.

Strength training.

Weight-bearing exercises will build muscle tone and definition. Push-ups, pull-ups, sit-ups and any other activities that put stress on muscle in the body improve balance, take the stress off bones and joints, reduce fat and burn calories (even while you are sleeping).

Advantages of strength training include more energy stored in the mitochondria of cells, translating to more energy during high-intensity games.

Muscle tone also will make you fit and confident. Perception is reality, so fans, coaches and players are more likely to have a negative opinion of overweight and out-of-shape officials. You could be the best official on the court, but quite often you are judged rightly or wrongly by how you look in uniform. Spend at least two days a week in a strength-training session. It is wise to perform between eight and 12 repetitions and two to three sets; resting a few minutes between sets.

In the first week or two, muscles will be sore because of the adaptation period. After that, you should notice improved energy and more muscular endurance. Benefits will go far beyond officiating, like completing more chores among other things.

Flexibility training.

It is arguably one of the most neglected aspects of officiating. Cats and dogs instinctively stretch many times a day; humans do not. I have experienced basketball officials who walk in, complete a pregame conference and immediately work the game. That is one of the most dangerous practices in officiating.

Muscles need to be stretched in order to improve flexibility and prevent injuries. Great athletes understand that fact. They know that their careers can be extended if they have improved flexibility. There is a correlation between stretching and fewer injuries.

Flexibility training includes exercises such as sitting toe touches, standing quadriceps stretch, full-body curls, calf stretches, etc. Stretching should be done at least twice a day for about 10 to 20 minutes. Each stretch should last no longer than 20 seconds. Over time that technique will improve range of motion and can improve energy. Tai chi and yoga are two popular exercises that have been known to improve overall flexibility.

Some of the many reasons that sports officials need to get fit long before the season begins include:

• Improved energy levels
• Better sleep patterns
• Reduce fat storage in body
• Lean body and athletic look
• Remove unhealthy stress
• Improved health
• Lower bad cholesterol/improve good cholesterol
• Perform activities longer (cardio, muscular endurance)
• Remove damaging free radicals from the body
• Slow down the aging process

Getting fit and staying fit transcend time and offer benefits that go well beyond officiating. Get in shape and stay in shape. You will be a better official on and off the playing field and will improve your overall health and wellness.

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You might find it refreshing that someone other than a coach urges consistency as well. He is Michael George, and he is a fitness expert, personal health coach, speaker and author.

“Consistency is the key to what I call keeping a healthy lifestyle transformation,” George said. “To be good at anything in life or to make it a solid part of your life, you have to be consistent with it. You’re not going to be a great athlete if you play basketball once a week. You’ve got to practice and practice and practice. Same with referees. You have to officiate lots of games and be consistent with it and be solid in that arena. Consistency is really the key for anybody who wants to get fit and achieve their goals.”

There are bad habits and there are good habits. Fitness is all about developing and maintaining the right routines. “Eating healthy and living a healthy lifestyle has to be like brushing your teeth in the morning — you don’t think about it. It’s just what you do,” George said. “That’s what this has to become for people. It has to be something that you don’t think about. It’s not one of those optional things that you may or may not do. It’s a part of your lifestyle and you think of it as such.”

The trouble with exercise — especially for officials who don’t like doing it — is that there is no perfect workout or amount of time that can be specified. It’s different for everyone. According to George, the Cooper Institute and the American College of Sports Medicine advise exercise three to four times a week for 30 minutes. “But there’s a reason why they say that,” he said. “They did numerous studies and realized that most people need to work out for an hour a day, five days a week. But they also realized that most people wouldn’t do that. I believe that people should do some type of exercise activity five days a week for an hour a day — cardiovascular, strength work and flexibility. An hour a day to put into your lifestyle and take care of yourself so you can perform better in every area of your life is not that much to ask.”

George acknowledges that some people will find that’s too much of a time commitment. “They’ve got too many commitments,” he said. “In that case, three days a week would really be the minimum and I’m talking 30 minutes of cardio, 20 minutes of strength work and 10 minutes of stretching.”

A longer, more strenuous workout is required if weight loss is important. In that case, “You have to work out more often. For some referees, like NBA referees, their cardiovascular conditioning is vital. They’ve got to be in good shape so they don’t have to focus on breathing, but the game and what they’re doing. So for referees, I say five days a week is a solid program for them, from an hour to an hour and 20 minutes per day.”

Those who travel as part of their profession can still get in a good workout while on the road. ”Make sure the hotels that you’re staying at have decent gyms. If the gym is not your thing or you can’t get into a gym, take resistance bands with you,” George said. “You can do a complete, total workout in your room with bands. Plan ahead. It’s a very important part of being consistent and prepared by taking whatever you need with you. Also, make sure you have some time to get your workout in. Part of the consistency issue is the person taking the initiative and making the right choices that allow them to work out.”

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Depending on your sport, you may run around just as much as the players in your game do, so it’s crucial that you treat your body as well as the greats would. With the right one in place, a great post-game routine will help your body recover even faster than if you didn’t have one. That alone is reason enough to do it!

Whether you want to improve your post-game routine, or if you don’t have one at all and aren’t sure where to start, here are some tips to get you thinking about crafting your perfect post-game session.

Don’t be a bump-on-a-log after the game

Active recovery after your game is imperative.

The worst thing you can do is stop moving. Yes, your game may last up to three hours. There probably were very few breaks in between. You’re tired, I understand – but you were built for this!

You’ve (hopefully) trained for this. If treated right, your body is capable of enduring strain and pressure that will only make it stronger, especially if you give it the best chance to recover properly. It will improve under pressure. Don’t let that scare you off from (safely) cooling down with the right movement.

If you’ve ever woken up the day after a game stiff and sore, know that having an active post-game routine will help lessen and possibly even prevent that from happening. In the way that dynamic stretching is one of the best things you can do in a warm up, staying dynamic with your post-game routine can help with recovery and restoration of your muscles.

What can you do? Hit the field and run around it at least twice. You don’t have to take off in a full antelope-like sprint, nor should you be casually trotting. Simply jogging is enough. By moving at a reasonable rate, you’re reducing muscle fatigue (aka: less soreness potential the next day).

Stretch, stretch again and roll

Maintaining flexibility is important for your in-game performance, but stretching and using a foam roller after your game is a very effective method to relieve some of your muscle tension, especially if you felt you were tightening-up during the game. You will need to release any built-up tension in your joints as well, so combining stretching with about 5-10 minutes of foam rolling will have your muscles singing their way to better results 6 and relaxation.

Not sure where to start? Many complain of sore hips and hamstrings, so focus on gentle rolling with not too much pressure on the backs of your legs and the sides of your hips. A little goes a very long way, so just a few minutes is all it takes to release any tension in these trouble-zones and also help prevent further soreness from building up over the next 24 hours.

Chill out

If the sound of getting doused in cold water is attractive after a game, you’re not alone. It’s natural to want to cool your body down after a lot of activity, but there’s actually science behind utilizing ice baths in your post-game routine.

It works for the same reason putting an ice pack on a bump injury works – you want to reduce inflammation at the injury zone and, minimize pain.

Though opinions vary about how long someone should undergo “cold water immersion therapy” or “ cryotherapy” , the general consensus seems to be that putting yourself in an ice bath between 10-14 minutes at 54F-57F degrees is more than enough to treat and relieve soreness.

The first few minutes are the most difficult, but once you get used to it, you’ll find relief coming to sore or stiff areas.

However, if you don’t want to sit in an ice bath, then “Contrast Water Therapy” is another very viable option.

Contrast Water Therapy is essentially alternating between immersing yourself in cold water and warm water. And it has been shown to have tremendous restorative properties as it helps your body slough away metabolic waste from your exercise.

When you put cold water on your body, your blood vessels constrict and then re-enlarge when you warm up again. This process alone helps your body push out the metabolic waste through your lymphatic system.

How to do “CWT” at home? Try to stay in cold water (45F-59F degreest) for at least 1 minute and then switch to warm water (96F-113F degrees) for the same amount of time. 8 If you’re able, repeat this process a couple times. Just stay attuned to how you’re feeling. You can increase or decrease the length of this therapeutic time depending on whether it makes you feel better or if you’ve had enough.

References

1. O’Connor, Anahad. “The Workout: A Ref Keeps Up With March Madness.” The New York Times.
27 Mar, 2014.

2. Bird, S.P. “Sleep, Recovery, and Athletic Performance: A Brief Review and Recommendations.”
Strength and Conditioning Journal. Oct 2013.

3. Devlin, J, et al. “Blood Lactate Clearance After Maximal Exercise Depends on Active Recovery Intensity.”

Journal of Sports Medicine and Physical Fitness. Jun 2014.

4. Torres, Rui., et al. “Effects of Single Bout Versus Repeated Bouts Stretching on Muscle Recovery
Following Eccentric Exercise.” Journal of Science and Medicine in Sport. Nov 2013.

5. Fox, Kit. “The Running Resume of a World Cup Soccer Referee.”

Runner’s World. 15 June 2018.

6. Mohr, A.R, et al. “Effects of Foam Rolling and Static Stretching on Passive Hip-Flexion Range of Motion.”

Human Kinetics Journals, 2014.

7. Elias, G., et al. “Cold Water Immersion Is The Most Effective For Recovery of Repeat Sprint Ability and Reducing Fatigue Post an Australian Football Game.”

Journal of Science and Medicine in Sport. 2010.

8. Bieuzen, Francois., et al. “Contrast Water Therapy and Exercise Induced Muscle Damage: A systematic Review and Meta-Analysis.”

Public Library of Science. 23 Apr, 2013.

9. The Lymph System, U.S National Library of Medicine, MedlinePlus

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A family that is used to eating fast food five times a week and suddenly tries to change its routine diet to home-cooked meals doesn’t do it overnight. However, with the five Cs — consistency, courage, cooperation, communication and confidence — you can better manage your game and diet with favorable results.

1. Consistency

When officials are consistent the game goes smoother. The teams are more relaxed and they know what to expect because the pattern of the official is the same every time he or she steps onto the court or field. As far as nutrition, a healthy diet is training ourselves daily to be consistent with our food intake. To stay on track, it’s important to stick with a plan or routine we can tolerate and enjoy. Consistency in a game or diet is not temporary. It is a permanent practice and lifestyle change. Being open-minded to accepting all types of food, not skipping meals, eating portion amounts based on your level of fitness and drinking plenty of water are all helpful tips to stay consistent in managing your diet.

2. Courage

It comes into play on the field or the court when an official has to make tough calls. Character, integrity and ethics are displayed in those situations. Officials who have courage are honest, content with themselves and not afraid to take chances. Having the courage to change or improve your diet is not easy. It takes hard work, desire, determination and a willingness to go out of your comfort zone into trying something new, and overcoming any obstacles by not giving up.

3. Cooperation

As an official, part of game management is being patient. In most situations, officials observe the entire play from start to finish before making a judgment decision. When it comes to losing weight, most people want fast results. The realization is 3,500 calories are equivalent to one pound of weight. That takes cooperation, patience and time to burn off. If weight is lost quickly it is unsafe and will come back on fast. Also, the weight loss will be water or muscle as opposed to fat. Losing muscle decreases the metabolism. According to Kathleen Goodwin, RD (registered dietitian) of The Diet Channel, “Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than one to two pounds per week.”

With weight loss, we must allow time for permanent change while still enjoying life throughout the process.

4. Communication

Great game managers are officials with excellent communication skills. They know how to keep the game under control by using communication to prevent problems from occurring and resolving issues if they arise. When it comes to a consistent diet, it takes time to plan meals, shop, prep, cook and clean. Knowing how to communicate, be flexible and act as a team with family and friends can better serve us.

5. Confidence

Officials that manage the game well are confident and have a take-charge attitude. Their leadership is looked upon for knowledge and assistance. They are credible, valued and respected. Officials who are superior in managing the game are consistent, have courage, cooperate with patience and know how to effectively communicate. It is a very similar connection with a diet.

Developing a consistent routine on food intake, having the courage to change, cooperating by not getting discouraged with the results and communicating to plan accordingly combine to help you take charge and referee your diet.

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While most feet can fit into the typical officiating shoes, many people have trouble finding shoes that fit comfortably. A well-made, good-fitting shoe can make the difference between a comfortable game and a long, painful one. Shoe problems can limit your mobility, and can cause a distraction when you need to focus on more important things. 

A flat foot, one with little or no arch, is not a problem in and of itself. Officials with flat feet may develop tendinitis or they may just fatigue quicker due to the extra workload required of the muscles of the lower leg to absorb the pressure placed on them. That foot type requires a more supportive shoe. An overly soft-soled shoe actually allows the foot to flatten out more and can exacerbate the problems associated with flat feet.

People with symptomatic flat feet will frequently benefit from a well-fitting over-the-counter shoe insert or orthotic device to help the foot function more normally. However, placing an ill-fitting “arch support” or arch “cookie” in the shoe to try to build up the arch can create more problems than it solves. Occasionally, a custom-made prescription orthotic device is required. Those are made by taking an impression of each foot and sending the impressions to a lab where custom devices are made to exactly match.

Conversely, a high arched foot has more problems with pressure because it does not flex and absorb pressure as well. High-arched feet have a tendency to develop callouses. That foot type is also prone to stress fractures, toe deformities and generalized pain and fatigue after strenuous activity, due to its inability to absorb pressure. That foot type will benefit from a softer-soled shoe, one made with a soft insole or an additional soft insole placed in the shoe.

LACING CAN HELP

The way the shoe is laced can have a big impact on how it feels and fits. People with high-arched feet, those with a high or bony instep or bony prominence on top of the foot would benefit by adjusting the lacing pattern of the shoe as shown in figure 1. Referees who have trouble with toe irritation would benefit from the lacing pattern shown in figure 2. Finally, if the shoe has a tendency to slip up and down in the back or heel of the shoe, the heel-lock lacing pattern will make for a more snug fit in the heel area as seen in figure 3.

FIGURE 1: High Arch or Instep 

Working up from the bottoms, at the second set of eyelets, run the laces directly to the third eyelets to loosen the fit over your arch.

FIGURE 2: Toe Pressure Relief 

Run the end of the lace from the bottom eyelet by your big toe to the top of the opposite side. Lace the other end in a zigzag fashion. That lifts the shoe off your toes.

FIGURE 3: Heel Lock

Lace the shoe as you normally would, but at the top two eyelets run the laces vertically, creating loops. Tie the laces through the loops to cinch the upper extra tight around your ankle.

Officiating is hard enough when you feel your best. The last thing you need is painful, aching feet. Utilizing some of the tips in this column may keep your feet comfortable so that you can focus your attention where it needs to be — on the game you’re officiating. Don’t let painful feet or ill-fitting shoes keep you from calling a great game.

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A good run, a workout on an elliptical or treadmill or a bike ride are all great methods of keeping yourself in game shape. Yet many health professionals strongly believe walking is the best workout of them all.

Many health professionals strongly believe walking is the best workout

Even something as simple as walking needs to be done the correct way, however. Here are some tips from Wheaton Franciscan to keep you on the right path.

Choose the correct shoes.

Comfort is key. Not all shoes are made equally. Consult professionals at a shoe or sporting goods store. They’ll match your foot to the type of terrain you’ll be walking on.

Accessorize.

A pedometer or a device such as a Fitbit can track how many steps or the distance you travel.

Track your heart rate.

A heart monitor will help to keep you in the right cardiovascular zone. Or find your maximum heart rate by subtracting your age from 220, and aim to work between 60 percent and 80 percent of that number. A portable music player can provide you with music and tempo to walk to (be sure to keep the volume low enough that you can hear traffic and other sounds).

Add some weights.

A weighted vest is the best option because it centers the weight. If you use hand-held or ankle weights, be careful they don’t disrupt your normal, natural movements.

Try some poles.

Recent studies have shown that Nordic walking (walking with poles) burns more calories, increases oxygen consumption and can be 46 percent more efficient than normal walking.

Stretch.

Spend time warming up before and cooling down after you walk with a few simple stretches to help flush lactic acid out of your muscles and reduce stiffness.

Pay attention to your breathing.

Start your walk with a few deep breaths. When you start to walk, breathe in a pattern that relates to your steps.

Use your arms.

Keep your elbows bent at a 90-degree angle, relax your shoulders and pump those arms.

Mix things up.

Try interval speeds. Mix up your normal pace with a variety that involves taking smaller steps, then longer strides. Brief “bursts” during a walk can double your calorie burn. For variety, try sideways walking. Even a few steps sideways works a different set of muscles in your hips and legs.

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If you’re saying to yourself, “I don’t have time for that. I’m too busy,” maybe you want to ask the guy who can’t bend down to tie his shoes anymore. If he had to do it over again, would he make time to maintain his fitness and mobility? The consequences of not including some type of exercise into one’s lifestyle include weight gain which leads to low energy; loss of flexibility, balance, strength and endurance; and the slow incidence of growing chronic issues. Those problems reduce productivity at work, home and in your officiating.

Muscles not used atrophy (shrink). Sarcopenia, the gradual loss of muscle, is a natural occurrence in humans and starts around age 30-something. Doing some type of resistance exercise can slow the onset of sarcopenia. Having more muscle is a good thing because muscle burns more calories than fat even at rest.

Before you say, “I don’t have a gym membership,” understand you don’t need one for resistance training. Remember in gym class when you did pushups? This is a great upper-body exercise that can be done anywhere, anytime. Squats are good but only go down until your upper thighs are parallel to the floor. Jumping jacks are another good one. Try this leg lift: Lie on the floor, extend your legs, put your hands under your butt and lift your feet a few inches off the floor and hold them up for five to 10 seconds for core conditioning. One leg balance is a practice of standing straight, lifting one foot off the floor and leaning to the opposite side. See how long you can maintain balance, switch feet and repeat.

For the first week, don’t concern yourself with numbers

Whether you are in poor or average shape, those movements are a good start. For the first week don’t concern yourself with numbers; just do each exercise until you feel a slight burn to the area that is being worked and stop. You will be a little sore but that is normal and it will go away within a few days.

For an aerobic workout, put on a good pair of walking shoes and walk. Go as far as you are comfortable. You can walk fast or slow. Riding your bike for 30 minutes is a great way to enjoy the outdoors  and get your cardio workout. And if you have access to a pool, swimming is hard to beat for a complete aerobic session.

Exercise doesn’t have to be a “blood, sweat and tears” effort. It does require you to push yourself somewhat, but the secret is consistency. That’s it. Make it part of your daily routine and I guarantee you will benefit.

If you want to go through life vibrant and full of energy, remember we are designed to move. If being healthy, productive and active is important to you, you are in control. My question to you is, are you?

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Besides using a static stretch such as the touching of the toes after a workout, incorporate dynamic stretching to reduce the risk of injury and get prepared before the game. Warming up properly before competition prevents injuries. In the University of Connecticut Health Center’s article, “Safety Gear/Dynamic Stretching — Crucial in Preventing Common Sports Injuries,” Dr. Thomas Trojian emphasizes, “Runners, for example, can do a dynamic warmup by simply walking for five to 10 minutes. Doing the movement at a slower pace to allow blood to flow into the muscle is good preparation and can potentially help prevent injuries.”

Along with preventing injuries, dynamic stretching can also help improve sport performance. Dynamic stretching uses activity-specific movements, such as controlled leg and arm swings and torso twists that take a person to their full range of motion to warm up the muscles. It increases blood and oxygen flow to soft tissues prior to an active workout, preparing the body for physical exertion and sports performance. It’s important when using a dynamic stretch that the technique of the movements is slow to slightly raise the body temperature, and that the stretching is controlled. The advantage and benefit for an individual in sport is to use similar movements he or she would use during a game or activity. Dynamic stretching is a way for officials to prep for the game or match, putting them into the zone.

If the sport requires running up and down the court or field, walking on the toes as opposed to using a regular static stretch of the calf muscles is a great way to warm up the legs. High knees is a dynamic stretch that consists of basic running with the individual bringing his/her knees higher up beyond the waistline. Butt kicks are also a way to prepare for a workout. It is a running technique where the back of the heels touch the individual’s bottom then the ground on every stride.

Other movements for alternative activities are a step slide, which is the same as a basketball defensive slide. The athlete is in a low athletic position, moving laterally by pushing off with one foot followed by the other, repetitively so the feet don’t touch or cross. The Carioca is a warmup in which one moves laterally crossing one foot in front of the other and then crossing behind forcing a rotation of the hips. All of those stretching exercises are a good way to prevent injuries and benefit performance.

Dynamic stretching with some arm circles or hand motions can prevent injuries and better prepare the individual for the game and competition.

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There are, most likely, things you want to improve upon from your last season but maybe you’re not sure where to begin. Or, perhaps you have an idea but you’re not satisfied with your existing pre-season training program. Maybe you want to make major adjustments, but your current prep plan doesn’t allow for that kind of growth.

Regardless of what goals you have before the next season begins, here are three tips to help you improve your fitness levels as efficiently as possible.

The great thing about these three suggestions is that they’re totally customizable for your specific goals. Though working with a certified trainer would help you get there faster, sticking to the following training points will guide you towards your desired results.

Tip 1: Incorporate more strength training into your preseason workouts

It’s not all about cardio. As a sports official, you need strength training as part of your training regime. Consider all of the elements of your specific position/sport and what it requires.

Sure, you do a lot of running. You need to have your conditioning game on point. Your lungs and heart need to be able to handle the demands you put on it. Part of that, however, is making sure your muscles can handle the load you put on them, the explosiveness you expect out of them and the precision you may need at a second’s notice.

What this means is that your pre-season prep needs to be more than just running. Incorporating the right kind of strength training has been proven to significantly improve the explosiveness you inevitably need during a game 1.

For example, the strength you build in your quadriceps will sustain you better if you have to squat. The power you build in your calves will help you burst into higher speeds more quickly so you can get to the spot you need to be to make the call you have to make.

Being fast is only part of the job requirement. Being strong is a requirement for every athlete, so make sure to have a well-developed strength training plan, as well as a cardio conditioning one.

Bonus tip : Your bodyweight is the best, free equipment you have (especially during these strange, shelter-in-place times). Push ups. Squats. Chinnies. Burpees. Use gravity + your bodyweight and you’ll be sweating in no time.

Tip 2: Have a relatively high training load

You can’t leave your car parked in your driveway for months at a time and then expect it to go from 0 to 60 without some pushback. You can’t expect your body to do the same. If you’ve not been training at all since the last season, your body will need some adjustment time to get back into a training regime that was at your previous ability. You need to ease into things, otherwise you run the risk of soft tissue injuries.

Once you’re able, however, it’s important to focus on a high training load. Due to the need to be ready by a certain date, it’s recommended that sports officials have a relatively high training load during the preseason 3 .

Whether your workout routine consists of cardio exercises and strength training or some other type of training, it still needs to be physically exerting. Why? High training load improves game performance and increases your ability to operate at a higher level even when you’re tired 3 ..

And, if you’re running up to 4-5 miles per game, you’re going to be tired. Best condition your body to be able to operate at peak performance even if it’s getting sleepy.

Bonus tip: If you get bored with your training, mix it up! Your body will adjust quickly to the stress you put on it, so prepare for the changes you’ll need to make to get stronger.

Tip 3: Be consistent – seriously

Rome wasn’t built in a day. Neither is your best-performing self. And, like Rome, you need to be actively putting brick-on-brick to get to where you want to be. Setting up one pillar isn’t enough. You cannot train just a few times in preseason and then expect your body to be prepared to meet the grueling demands of your sport.

It doesn’t matter how intense or scientifically perfect your workout is if you don’t do it regularly. Consistency may not look like 5 days a week, or 4 days, or 7 days. It just means that, day after day, week after week (and yes, month after month), you are actively working out towards your best self so you can perform to your full ability when the season begins (and not gas out before it ends).

The good news is that the more you train during the preseason, the more likely your body will respond positively. And, like with number 2, you’ll only get out of it what you put into it. Your workouts can’t be half-effort. If you want to perform at your best, you have to give it your best.

And, that best will continue to get better the more you do it.

Bonus tip: Reward yourself (in a healthy way!) when you finish a workout, especially if you didn’t want to do it.

References

1. Wong, Pui-Lam, et al. “Effects of Preseason Concurrent Muscular Strength and High-intensity Interval Training Professional Soccer Players.” The Journal of Strength and Conditioning Research. March, 2010.
https://journals.lww.com/nsca-jscr/Fulltext/2010/03000/Effect_of_Preseason_Concurrent_Muscul
ar_Strength.9.aspx

2. Murray, Nick and T.J. Gabbett. “Relationship between Preseason Training Load and In-Season Availability in Elite Australian Football Players.” Human Kinetics Journals. 2017.
https://journals.humankinetics.com/view/journals/ijspp/12/6/article-p749.xml

3. Gabbett, Tim. “The Training-Injury Prevention Paradox: Should Athletes be training smarter and harder?” British Journal of Sports Medicine. 2016. https://bjsm.bmj.com/content/50/5/273.short

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It’s safe to say they know what it takes to reach the highest level of college basketball officiating, what it takes to stay there and what they need to do each offseason, specifically in the weeks and months leading up to tipoff to get themselves mentally and physically prepared for the challenges that await. 

You will notice some common themes in their responses. That’s a pretty good indication that what they are doing works not only for them, but is good advice across the board. 

Joe Vaszily 

NCAA women’s basketball official, 21st season

 When I tell people that I am a basketball official, the first question I am often asked is, “What do you do in the offseason?” My response: Student-athletes will always be in the 18- to 22-year-old range and each season I get a year older. I usually get a laugh, but it is true.  

Our student-athletes continue to get stronger, faster and more athletic each season. We as referees must be diligent in our in-season and offseason conditioning to be ready for the start of each season.    

After the Final Four, I tend to give myself about 3-4 weeks with limited to no cardio. My legs need time to recover from the long season. In addition, rest is important and I try to get 7-8 hours of sleep most nights. I maintain my physical conditioning by lifting weights 5-6 days a week.   

I will begin my cardio training in May using the elliptical four days a week. I have two different workouts I use that both involve intervals and last about 20-25 minutes. After each workout, I also spend 10-15 minutes post-cardio workout rigorously stretching my leg muscles. I also receive two-hour massages about once a month.   

Finally, I maintain a pretty healthy eating schedule, taking in a lot of green vegetables and lean proteins while drinking between 150-200 ounces of water each day. Water is an essential element to our muscles staying loose and healthy and it is an important part of my training each day. Putting good fuel in the body allows the body to perform at a higher level.  

Experts often say that habits are formed after 21 days. During the spring/summer months, I tend to get my lifting workout completed in the morning and then go back for cardio in the afternoon. I like breaking it up and it works for me. Choose whatever works for you.   

I encourage everyone to drink lots of water daily, stay loose and fit and get lots of stretching in post your workout. Nov. 5 will be here before we know it. 

Joe Lindsay 

NCAA men’s basketball official, 25th season 

Preparation for the upcoming season has a few different moving parts. There is the obvious physical part, not that I’m a top physical specimen myself. However, I’ve come to the realization that college referees can no longer “get into shape” a few months/weeks before the start of the season. The demands of the game have evolved refereeing into a constant “stay in shape” vocation.  

My current strategy for weight management utilizes technology by using my Apple Watch to track various movement and exercise goals. Medical professionals say weight is caused by genetics, lifestyle factors and the interplay between them. We need to know what we can control and make the necessary changes to those lifestyle factors. I can’t eat those wings and pizza late at night like I could in my 30s. I recommend you find an upbeat music mix on Spotify along with some good earbuds and go for a run, walk your dog or get in a quick workout to meet those goals every day! 

Physical fitness gets us part way there. The mental part is the unspoken factor we all need to get straight before the season begins. NCAA meetings, scheduling, rulebooks, rule tests and travel all start to increase our stress levels. Conferences are moving actual conference games into November, evaluators are watching “exhibition games” and preseason tournaments are loading up with “marquee games.” There are NO more easy games!  

To mentally prepare for the season, I get into the rule and casebooks, draft up a pregame sheet and seek input from my peers, plan travel to get optimal rest and call my partners in advance to make that important connection before you take that first step onto the court.  

Study, rest and connect. 

Dee Kantner 

NCAA women’s basketball official, 36th season 

So, when Referee sent me an email asking if I’d share my preseason workout with all, I thought to myself, “This is going to be a very short answer. I don’t have one.”  

You see, I am probably clinically obsessive-compulsive when it comes to working out. I started being really serious about lifting and cardio workouts when I was 17 years old, way before it was de rigueur for girls and women to do so. I can honestly say I have not missed many days of workout since then. I’d like to say that’s only about 20 years, but my nose would grow exponentially if I wrote that. 

I do some type of cardio and lift for one body part every day. My cardio in the offseason is cycling or using the elliptical. I found running too stressful on my joints as I got older and save my knees for the season now. Only lifting one body part per day allows me to lift every day and also gives the muscle groups ample time to recover.  

Naturally, being fit and in good cardio condition can only help to elevate your presence on the court. However, I advocate for all, whether officiating is avocational or vocational, to incorporate a wellness and fitness program into your everyday lives.  

As the season looms ever closer when October arrives, I do hit the local track and do some sprint work to engage those fast-twitch muscle fibers and work on getting the speed back. I sprint 50 meters, walk 50 meters. I do about 10 sets of this run-walk for a few weeks before the scrimmages start. 

I also volunteer to work any local scrimmage that might be in the offering. One thing I have found throughout my career, it really doesn’t matter how much training you do, nothing truly simulates reffing a basketball game. I can’t replicate the slamming of the quads to stop and change direction because someone kinetically intercepted a pass and is going the other direction. No matter how much I train, I definitely expect my quads to be burning the first few weeks of the season.  

I wish all good health and an injury-free season. Being in good condition year-round will help prevent those early season injuries and also sustain you in February when the fatigue really starts to hit. Cheers, and see you in the gym. Check out our Dee Kanter feature.

Bert Smith 

NCAA men’s basketball official, 27th season 

My fitness is important to me. Since I’m involved in an athletic contest I want to be able to participate to the full, and working out, proper nutrition and recovery allow me to be able to keep up with the players and game. I’m committed to it year round. 

Exercise is a 12-month commitment where once you create good habits it becomes part of who you are. During the season I keep a program of daily exercise that keeps me fresh and allows me to perform each night. I look at it as two-a-days as I work out early and then get to run an average of three-and-a-half miles per game. My program consists of various exercises through Beachbody on Demand, which allows me the flexibility to use the gym or my hotel room. 

Nutrition is the key to maintaining a healthy lifestyle. With the travel schedule it’s imperative to make healthy choices. I strive to have Shakeology for breakfast, lean proteins and vegetables for lunch and dinner and keep the sugar to a minimum as that helps with keeping inflammation down. 

Taking care of our bodies requires getting as much rest as we can; this allows us to recover and perform each night we work. I take the first flight of the morning, get to the city, get some exercise, grab a bite and get off my feet to allow my body to rest. Recovery is critical after each game, so stretching after the game, icing and wearing recovery items to reduce soreness is key. You can’t take rest and recovery for granted. 

Each season always brings new challenges, so you have to ensure you’re getting your body ready for basketball season. My year-round fitness is different than basketball activities, but it allows the transition to be easier. There is no simulating a basketball game during training, but you can try to get close. I do interval training in 20-minute segments to get used to the time of a basketball half, which is comprised of sprints and shorter bursts. This allows my legs to get used to the stopping and starting of the game. Also, I work five to six scrimmages, which allows me to put my hard work to use and gets me game ready so I can hit the court running. 

Roger Ayers 

NCAA men’s basketball official, 24th season 

As officials, we get older each new season, yet the players always remain the same age. In order to keep up, I have had to change my lifestyle. I maintain this lifestyle year round because it enhances my physical and mental well-being. Proper nutrition, both physical and mental exercises, proper rest and quality family time are all vitally important to me to be able to be the best official I can be. 

Working out is a very important aspect of my lifestyle. I work out year round, not just a few weeks before the new season starts. I go to the gym daily and do a variety of workouts including spin classes, elliptical, treadmill, weightlifting and yoga. I also spend a tremendous amount of time on stretching and flexibility exercises.    

Equally important, I try to maintain healthy eating habits year round. This includes eating a lot of fresh fruits and vegetables, whole grains and seafood. I have also minimized my alcohol consumption and now only drink an occasional glass of wine.  

Lastly, one of the most important things I now do is I start each day with a morning walk. While walking I will listen to motivational and positive-thinking speakers. I am a firm believer that if we start each day with positive thoughts, we will have a positive day and a positive night on the court. The opposite is true as well. If we wake up with negative thoughts, we will have a negative day and a negative night on the court. Officials at all levels, from the rec ball officials in our communities all the way up to the professional ranks, are blessed to get do something we all enjoy. I try to embrace that thought year round! 

After all the above is done, I read and study our rulebooks and casebooks and watch as much video as I can to prepare for the new season. And yes, I order up my season supply of hair gel! Now I am ready to roll. Let’s all have a great season! Check out our Roger Ayers feature.

Lisa Jones 

NCAA women’s basketball official, 19th season 

My fitness and wellness regimen would be considered applicable to those 40 years and older. I say that because when I first started I didn’t need to do anything in particular as I had a job that required my fitness level to be elevated and therefore my fitness was maintained at a high level year-round. Now that I am over 40, and have experienced multiple knee surgeries and an Achilles’ rupture, it’s important that I consider working smarter rather than harder at this stage of my career.  

As a result, in the offseason, I completely avoid anything related to picking my foot up and placing it back down onto a hard surface (as my doctor would say). For me, that means any sort of running or plyometric-type activities are out of the question. Instead, about three months from the season, I begin to add cardio into my week. I do low-impact elliptical machine workouts and use a recumbent bike for cardio. As the season nears, I do HIIT interval training utilizing non-pounding activity, for example, boxing for two minutes with a one-minute rest. Walking at an incline on the treadmill is also a great cardio enhancer to enhance fitness without the pounding. About one month out is when I begin to incorporate running to prepare for the season. 

 Year round I eat well and pretty clean, with the exception of my sweet tooth, which I do not manage well all of the time. A tip that helps me before and during the season is to use a fitness tracker. I have used a monitor for heart rate, steps, calories burned and recovery metrics for the past several years. I am very aware of how long it takes me to get ready to perform at my optimum level physically. Check out Lisa Jones’s Referee Voices talk.

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In the middle of a season, officials rarely think about injury prevention. But how often has this scenario happened to you? You are having one of the finest officiating seasons in your career and all of a sudden you strain a muscle in your leg or back, tweak your knee, or simply “hit the wall” and struggle finishing games with enough energy to call plays correctly. Many officials have, unfortunately, experienced that type of setback at one time or another during your career. It’s time to talk about active injury prevention.

When you look back and wonder what you could have done differently to prevent such a predicament the answer may be nothing, but in some cases these kinds of injuries can definitely be prevented.

Injury Prevention

From my experiences as a strength and conditioning professional, I have found that not all injuries and fatigue are avoidable; however, more times than not a simple total body strengthening routine followed regularly will have helped avoid those issues. A year-round physical training program has been proven time and time again, in countless medical journals, to help individuals avoid injuries during times of activity.

Sports officiating consists of explosive movements, acceleration, deceleration, agility and stamina. It is vital to begin the season at a training level that will allow you to stay healthy for the duration of the season. The sports you officiate are most likely fast-paced, explosive, multi-directional sports. That is why it is imperative to follow a program that will train the body to perform under these conditions. You would be amazed at how far just 15 to 30 minutes of strength training three to five days a week can go.

How to train

You don’t have to join your local gym and you don’t need any equipment for a number of exercises. They can be performed by virtually anyone, anywhere, at any time. Those exercises include squats, lunges, leg dead lifts, hip-flexions, push-ups, hip bridges, calf raises and more. For the moderate to highly trained individual, added resistance through weights could be beneficial. Perform each exercise slowly and be controlled.

Determine a plan and develop a routine that suits your officiating schedule. You should perform more exercises in the off-season months of your officiating schedule. Determine what will work best in-season so that you do not tire out your muscles in advance of a heavy week of officiating.

Work on areas of the body in-season that will actively produce better results and maximize injury prevention. For example, in baseball you’ll want to actively work on squats and lunges and minimize those exercises on days you’ll be behind the plate (you’ll get enough of them in at that time). Customize and cater a strengthening plan that suits your specific sport.

Most importantly, remember that something is better than nothing. Warm-up and stretch before exercising and always consult your physician before starting an exercise regimen.

Landon Brandes, Rockledge, Fla. Brandes is the Minor League Strength and Conditioning Coordinator for the Los Angeles Dodgers. He officiates men’s basketball at the Division II, NAIA, and JUCO levels. He is a certified strength and conditioning specialist who works with athletes on a daily basis.

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Empty varies from sport to sport and I’ve seen it all in my career. I’ve worked the plate in a 13-inning baseball game (on the back end of a doubleheader). The 400 ball-and-strike decisions and deep knee bends I made were just the start. I also had to stay alert and keep track of game situations like the count, the outs and the positions of the runners. That’s hard to do when you’re starting to see two of everything. An extra inning is fun. Two are a challenge. Six are inhumane.

Volleyball can be a big challenge, too, because it’s common to work six matches in a day during a tournament. The real challenge in volleyball is concentrating for that long; unless you push yourself, you begin softening on ballhandling decisions and you can start second-guessing yourself as close calls accumulate. Inevitably, the day comes down to 13-13 in the deciding set of the championship match and you have to be just as sharp then as you were at 9 a.m. After a day like that, you can come home with a uniform that might not need washing, but be so mentally wasted that someone has to feed you.

I believe soccer is physically the toughest on officials because of its pace and continuous motion. A half-hour of extra time in a college or professional game is torture for everyone. The players train to leave it all on the field after 90 minutes and the teams are limited in substitutes. By the time penalty kicks roll around, there are some very tired (and ornery) players surrounding a referee who’s run two or three more miles than expected. Football and basketball, by placing more officials in the fray, are somewhat easier from a gross fatigue standpoint but there can be exceptions.

There’s a commonality in all of this: You work on your physical fitness so that you’ll remain mentally fit throughout the game, no matter how long it lasts. If the blood isn’t getting to your legs, it sure isn’t getting to your brain, and that’s when trouble starts.

As the game drags on, you might cheat a bit on your diagonal or give yourself a step or two more to transition from trail to lead. But you can never lose focus and let tiredness affect your decision-making or game presence. Players are like wild animals and, as soon as they see your shoulders start slumping or you start pointing the wrong way, they move in for the kill. It’s not that you shouldn’t be tired; it’s that they shouldn’t be able to tell. I have it on good authority that Marine drill sergeants Scotchgard their shirts so they never look as sweaty as their platoon. As officials, we have to work the same ruse. Even if a black hole has formed where your stomach was recently, you have to look and act like you can last as long as it takes. What are some of the things you can do?

Expect every game to go into overtime

Pessimistic, I grant you, but the point is to keep your energy reserves and hydration topped up, not wish you had. I worked soccer with a guy who had been the senior linesman on a cup final in the old North American Soccer League. The game went into extra time on a hot,  humid day in Miami, whence the referee flaked with leg cramps: my man Bill was suddenly it. He got the game to penalty kicks by himself, with one linesman. In the dozen or so times I worked with him, he always walked through the door looking thin as a rail, with a water bottle in his hand. It paid off.

Train to work at 100 percent of your expected demand

Early in your career, you should be working out hard enough that game days feel like a break from training. That gets harder to do later in life and it can actually start hurting you because you need more recuperation time. As you get older, think about changing your training strategy: Work out as hard as you can and then plan a rest day or two after a game. You have to accept your limitations and pick your spots better. Overtime won’t be any more fun, but you’ll be able to get through it.

Learn ways to keep your focus

As you begin to tire, your mind starts wandering. When you learn to expect it, there are things you can do to counter it. What a lot of officials do is start talking to themselves more, preferably without their lips moving. The active process of “speaking” keeps your cognitive process engaged and helps you stay alert. If you might have instinctively covered third on a play in the first inning, tell yourself, “Be ready to cover third,” before the play starts in the 12th inning. Don’t rely on your instincts as much, as the game gets longer.

 Look like fatigue won’t be an issue

Volleyball referees don’t get much exercise in a match. In fact, once they’ve climbed the ladder to the platform, it’s downhill from there. Nonetheless, coaches still favor fit-looking officials because they correctly associate fitness with the ability to concentrate and bear down over the course of a match.

Contestants don’t need much help to doubt officials these days, so don’t give them any by looking like a slob when you show up. The best officials have learned that looking neat and athletic is legal tender when building rapport with players and coaches. In fact, every official should do that. No matter how many of your internal organs are turning to Jell-O as the game wears on, keep up the appearances.

Early in his career, four-time Super Bowl referee Jerry Markbreit was working a college game in a monsoon. The score was out of hand, the fans had left and his uniform was ruined. He still treated it like the most important game of his life. Turned out it was because a stranger met him at the dressing room door and asked him, “Do you work this hard every game?” The stranger was merely the supervisor of officials for the Big Ten and Markbreit started working for the man the next season.

Overtime causes stress for officials because of the finality involved. If you kick a call and cost someone a run in the sixth inning, there’s always a chance Babe Ruth will step up to the plate and get you off the hook. In extra innings, a similar gaffe can end the game on the spot, in favor of the wrong team — and the conditions are better for you making a mistake as you get tired. The fact the players are pooped, too, isn’t much help.

The officials’ job is to prepare for any eventuality in a game and one of those is it being double the expected length. All you can do is be physically ready and understand how you react to fatigue; then develop a mental approach to work through it. The players will do their part by deciding the outcome.

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Sometimes an official sees it coming, sometimes he or she doesn’t. But even when an official is braced for impact, it often doesn’t help the individual avoid injury.

Atlantic Coast Conference football referee Ron Cherry saw the oncoming train — otherwise known as Southern Cal linebacker Michael Hutchings — at the last second in the Trojans’ late November game with Notre Dame. But he still couldn’t avoid injury when the latter accidentally ran into him following a quarterback sack. The contest continued with seven officials as Cherry was taken to a hospital and evaluated for a concussion.

Collision-concussion. The two can go hand-in-hand as concussion awareness has been ratcheted up in recent years with the primary focus on the athletes. But what about the officials on the field, court or diamond?

“Are there more risks today?” asked Rogers Redding, CFO national coordinator of football officials and NCAA Football Rules Committee secretary-rules editor. “There are probably somewhat greater risks, but officials today also are better conditioned than in years past so we haven’t noticed any uptick in injuries to officials.”

Are officials properly protecting themselves and taking the right steps when they show signs and symptoms of concussions? We’re smarter about concussions, but are we smart enough? Do too many officials take a macho approach and continue to officiate when they shouldn’t?

“It’s easy to get run over,” said Dr. John Kurt Frederick, ACO Medical Director in Texas. “I’m a (high school football) referee and I have umpires dodging players all the time. There are times when teams are trying to (use the umpire as a screen) and he gets knocked over. Those guys end up on the ground a fair amount.”

Frederick said an official who was contacted in such a way would merit examination. “You have to stop play, you have to check on him,” he said. “If you detect any signs of confusion, I think you have to put him on the sidelines for at least a play and I think you have to re-evaluate him.

“That may take time out of the game, that might be an administrative stoppage, whatever you want to call it, but I think we have to protect each other by using the same protocol.”Physical therapist Eric Edelman agreed. Edelman, who owns Peak Physical Therapy and Sports Performance in Hanover, Mass., is involved in post-concussion treatment for patients.

“I think anyone can be made aware of the warning signs (of concussions),” he said. “The problem is when you’re confused or concussed, a lot of times you don’t realize it. You have to understand this is a traumatic brain injury, so sometimes there could be enough confusion that you don’t even realize it. So it really behooves us to have people educated to be aware of the signs. Because the more people are aware of it, the better off we’ll be.”

When an incident such as the one involving Cherry occurs, people immediately hear about it or likely see a video of the collision. For instance, in basketball, officials can get tangled up with sideline photographers, camera operators and even cheerleaders. In fact, the NBA has tweaked its rules concerning photographers and camera operators to reduce the chances players and officials could get hurt.

NBA official Scott Wall injured his ankle when he became entangled with a sideline cameraman in January 2016 in Denver. The NBA Referees Association, citing the fact that teams attempt more three-point shots, forcing the referees to move farther away from the basket in order to get good angles, asked the league to act. As a result, the NBA banned cameramen on the sidelines during nationally televised games and ordered cameramen to move farther from the endline. Additionally, the standards were moved back to allow more space under the basket.

In an effort to limit collisions after several officials were injured, the NFL moved the umpire to the offensive backfield before the 2010 season. (The umpire returns to the defensive side of the line of scrimmage during the final two minutes of each half and on field goals and tries.)

Mike Pereira, former NFL vice president of officiating, said NFL umpires were knocked down more than 100 times during the 2009 season. Two umpires suffered concussions and three needed surgeries for knee and shoulder injuries.

Dr. Frederick echoed the concerns about the umpire position. “I like the fact that the mechanic of umpire has been changed a bit — at least here in Texas — where we let (the umpire) back up a little more,” he said. “We let (the umpire) get eight to 10 or even 12 yards off the ball so that there’s more of the play in front.

“I think that’s important,” Frederick continued. “I know we in the state have thought about moving the umpire over to the offensive side of the ball. Protecting the most vulnerable people would be our first step and I think the most vulnerable guy is the umpire. The referee can get hurt. The wings, too. But the guy in the middle is more likely to get injured. At some point, maybe it might be appropriate for the umpire to wear a helmet with the athletes getting bigger, stronger and faster.”

Neither high school nor college football mechanics have been altered in terms of moving the umpire to the offensive side of the ball.

“We considered moving the umpire a few years ago, but decided that giving up the umpire patrolling the middle was not a good idea,” Redding explained. “Our experience has been that there are no more injuries to the umpire than any other position.”

MLB has had to deal with another type of collision: a foul ball hitting an umpire’s mask at speeds up to and more than 100 miles an hour. About five years ago, MLB developed concussion protocol for players and umpires. The key components are mandatory baseline neuropsychological testing requirements during spring training; the establishment of a seven-day disabled list, designed to allow concussions to clear and prevent umpires from returning prematurely; and protocols for clearing a concussed umpire to return to activity.

“Major league umpires are subject to similar concussion clearance protocols as major league players,” explained Mike Teevan, vice president of communications for MLB.

“In any case where a concussion has been diagnosed, all symptoms must be resolved and the umpire must be cleared by Dr. Steven Erickson and Dr. Gary Green (MLB’s umpire medical consultant and medical director, respectively) before he is permitted to return to work.”

Teevan added that MLB is continually working to improve the safety standards of umpire masks. “On background, while no helmet is considered concussion-proof, our staff is leading a research group that is examining the effects of foul (balls), which might lead to improvements in equipment safety in the future,” he said.

But whether it’s improvements in equipment or changes to positioning, there is one constant in officials dealing with the aftermath of concussions: Don’t rush a return to action.

“If you suffered a concussion, the risk of having a second impact concussion is huge,” Edelman said. “As we get older, we heal slower. So the brain damage or the changes to our neurological system are that much greater and they take longer to recover from compared to a 15-year-old. That’s a big concern.”

Edelman added the macho factor among officials can kick in, too.

“The biggest thing that is starting to occur is the awareness of (concussions) and pulling somebody right out,” he added. “People can game the system, that’s still going to happen … testing still isn’t good enough to be able to prevent people from gaming the system and putting themselves back out there despite being at risk.

“But we’re certainly getting better at being able to identify the symptoms and say, ‘No, you’re out and you’re not coming back until you’ve had rest, done your physical therapy and you are deemed really fully recovered from this so you don’t risk second-impact syndrome.’”

(Editor’s note: Shortly after he was interviewed for this story, on Nov. 21, 2016, Dr. John Kurt Frederick died of a pulmonary embolism. He was 56.)

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