Core stability exercises for referees

Core stability exercises are also part of referee training. Actually, according to FIFA’s medical experts it’s one of the key elements of injury prevention. And if you look at weekly training plans for UEFA referees, they’ll practice 15 minutes of core stability twice per week. But how to train the core stability? In this blog post you’ll get some examples that will help you.

Your core muscles are in your trunk (abdominals and back extensors) and also in the pelvic-hip region. If you improve these muscles, the functioning of your arms and legs gets better. As a result, it helps with injury prevention.

But come on, what are we actually training then?

If you want to get an idea which muscles you train, check out this technique. I got it from a previous fitness guide from The FA. “Lay on your back, place your fingers on the bony points of your hips, now move them 2-3 cm’s inwards and now cough. The muscle you should be feeling contract is the Transversus Abdominus. This muscle is thought to play a major part in core stability.”

I usually practice at home with a yoga mat from mrs. DutchReferee. Below you’ll find the explanation.

Excamples of core stability exercises

Okay, some action now. I personally love the ‘bird dog’ a.k.a. the ‘superman’. What?  Yeah, crazy names sometimes, but it’s easy and you will benefit from it.

The FA explains it:

• Start with on all fours with the hands below the
  shoulders and knees below the hips.
• Set your back into neutral and brace your abs slightly, by pulling you navel towards your spine, whilst maintaining a natural breathing rhythm.
• Slowly slide back one leg and slide forward the opposite arm (ensure that the back does not bend, and that the shoulders and pelvis do not tilt sideways.
• Hold, increasing the duration up to a maximum of 20 seconds.
• Slowly bring your leg and arm back and swap sides.
• Perform sets of 5-10, alternating sides after each hold