Training at home for referees is a must now you have to stay in your house due to the corona virus. But what are the alternatives? In this blog post I’ll give you some ideas.
UPDATE: added below are now also an online session by FA Referee and an online session I did with Belgian referees.
1. Go out in nature.
In The Netherlands sports clubs and my referee association in The Hague are closed, but I’m allowed to go outside. I loved my run in the park and there’s a lot of nature to run in.
2. Core stability training at home
At home there’s lots of stuff to do, because there’s more to train for than running. Core stability exercises are a great way to help for your stability and balance. If you start now, you might get used to it for the season, as you’ll benefit from that as well.
3. Check out home-workout videos on YouTube and Instagram
There’s plenty of exercises online if you don’t have any inspiration. For example this video where you do a cardio training without any equipment. And on this website a lot more video’s with home workouts.
4. Use the threadmill
If you have any: great tool to do your workouts on. You can stay at home and make sure you remain fit. One issue: there’s not much sport you can watch on tv while working out.
5. Have a walk with family
Every weekend you’re out for your games. You’ll probably train during the week. Now there’s a great opportunity, try to have time with your family at home (make sure not to gather with too many people these days!) and combine that with being active.
6. Use the jumping rope
Yes, the old-fashioned jumping ropes. A great tool to train a lot of muscles in your body. Works perfect for an intense work-out. If you live in an aparment building as I do, please try outside 😉
7. The 7 minute work-out app
The 7 minute work-out app is a great way to train every day. There might be less opportunities at home to train for a full hour, but this workout app will help you do some crucial exercises – maybe even twice a day.
8. Use resistance bands
I bought a resistance band a long time a go. I am not a frequent user, but it’s a perfect tool to use when training at home.
9. Install your pull-up bar in the garage
One of the suggestions by a reader, who can’t go to the gym anymore, because they are all closed. He is curious what all other refs do and tells me he installed a ull-up bar in the garage.
And what about getting the fitness equipment to your house. Like my Instagram page for more inspiration.
10. Yoga for runners or stretching
In the beginning I wasn’t doing any yoga at all, but mrs. DutchReferee showed me the benefits. Adriene on YouTube gives you great instructions and she also has some specific exercises for runners or for stretching. I have to admit: something you should give a try as well.
11. Walk the stairs in your apartment building
I live on the 13th floor and going to pick up my mail by using the stairs is a good one if you can’t go out. Not much mail these days, but curiousity keeps me going down. Every week I get some new referee badges from readers, so I’ll have a look for sure 🙂
12. Online referee development session
FA Refereeing organised an online referee development session. Enjoy!
13. Playing tennis with saucepans
Just an idea from top tennis player Novak Djokovic: play tennis with saucepans. If you need to stay at home, you can still move and play with your partner.
14. Insights by Canadian national AR
National Assistant Referee Gérard-Kader Lebuis has a few tips:
- Stay inside – first of all
- Re-read the Laws of the Game or the recent 2020-2021 LOTG changes
- Stay inside and do exercises at your house
15. FIFA referee Danny Makkelie on treadmill
FIFA referee Danny Makkelie stays fit by running on the treadmill at his house. Useful tool if you have one at your house and need to stay inside.
Share your ideas
I love to hear your ideas and thoughts on this. Share tips on firstname.lastname@example.org or reply below on this post. Please let us help each other.