Одржете ги вашите физички перформанси во текот на целата година

Maintaining your physical performance during the whole of year

Alejandro Vaquera
physical preparation for referees


During winter time, when we are involved in our daily activities and when we also officiate two games a week or more it is to remind ourselves of the advice given to help your physical conditioning and preparation.

You have to know the answers of the following questions:

1. Do you activating your body in the morning before the game?
2. Do you always stretch before and after every practice/game?
3. Do you hydrate yourself properly during the games?
4. How you plan your workouts during the week?
5. Do you consider that your physical performance is good enough?

As you see, there are so many questions that you must try to answer in order to know the reality of your conditioning during the year.

I just want to remind you about some of the most important things that you really need to take care of:

Flexibility: In order to maintain a good level of flexibility you should stretch at least 2 times every practice (before and after). I realize that during the games some times it is hard to stretch after but the best way to recover what we couldn’t do is stretch the following day.

Musculature: It is necessary to have good muscular levels to have a good physical performance and to avoid muscular injuries. During the summer our muscles are more relaxed for the high temperature but over winter the same ones are a little bit tighter and we are more exposed to muscular problems. You should practice at least once a week in the weight room or do some general strength drills (sit ups, push ups…).

Specific training: You need to be ready for what your performance on the court. That means running looking at the ball, lateral moves…

Plan: If you know exactly how much you practice, it will be easier to control your shape and to know exactly how to maintain this during the year with a good physical performance. A good workout a basketball referee – It shouldn’t be just jogging!
Also a good plan is useful to control your shape, and the question is how do I control my shape?
There are some ways to control it but maybe one of the easiest one it could be the use of the heart rate monitor.

Rest: Sometimes a good rest it is better than a workout but always you have to workout first. Always listen to your body.

Eating: To have good eating habits is basic requirement to maintain a good performance level. The main thing to remember is that you are an athlete and you are the only one responsible for your image and eating habits. Eating properly will help you in your later performance on the court.