Doug Shows is a college basketball referee with decades of experience managing the game. In the following article, Doug Shows explains the importance of stretching and staying flexible for referees of any sport to keep up with the game, prevent injuries, and manage stress.
College basketball referees may get to travel the country for games, appear regularly on national and local television, and only seem to work 2-hour shifts, but don’t let these “perks” fool you. This isn’t a career for the faint of heart, and physical fitness is an important requirement of the job.
Referees play a critical role in all sports, ensuring fair play and upholding the rules of the game. However, this demanding role can put a significant strain on the body, increasing the risk of injuries.
To maintain physical well-being and optimize performance, Doug Shows explains that referees must prioritize injury prevention. One such approach is focusing on flexibility and incorporating regular stretching exercises into the daily routine. Below, Doug Shows referee explores the importance of flexibility for game officials, as well as various stretching techniques that can help keep them in top form.
Flexibility for Referees is Crucial
Improved flexibility allows referees to be more agile, react quickly to changing situations, and maintain proper body mechanics during each game. Additionally, flexibility enables officials to endure the physical demands of prolonged competitions without straining their muscles and joints excessively.
Stretching for Injury Prevention
There are various stretching techniques that game officials should incorporate to perform their best. Below, Doug Shows discusses a few common practices that reduce the risk of injuries, improve overall performance, and contribute to fair and enjoyable sports experiences.
Dynamic Warm-up
Doug Shows explains that, before stepping onto the field or court all referees should engage in a dynamic warm-up routine to prepare their muscles for extended activity. Referees are very active during games, and they should treat each match just like the participating athletes would.
Dynamic stretching involves controlled, rhythmic movements that gradually increase the range of motion and blood flow to the muscles. A few examples include walking lunges, leg swings, arm circles, and high knees.
Static Stretches
Doug Shows says that static stretching is beneficial both after the warm-up and after the game. This type of stretching involves holding each pose for 15-30 seconds, focusing on major muscle groups.
Some key static stretches include stretching the hamstrings, calves, quadriceps, and shoulders. It is important to remember to breathe deeply and relax into each stretch to maximize its effectiveness.
PNF Stretching
Proprioceptive Neuromuscular Facilitation (PNF) stretching is a technique that combines elongating and contracting muscles to increase flexibility. PNF stretching involves a partner-assisted approach, where the partner applies resistance to the targeted muscle group during the stretch. Doug Shows says that this method is highly effective in improving flexibility and increasing the range of motion. Individuals can incorporate PNF stretching for their lower body, upper body, and core muscles.
Foam Rolling
Foam rolling, also known as self-myofascial release, is a technique that utilizes a foam roller to target specific muscles and release tension. Doug Shows explains that foam rolling can be beneficial for referees, athletes, and fitness gurus alike to alleviate muscle tightness and trigger points. By rolling the apparatus along various muscle groups, one can improve blood circulation, reduce muscle soreness, and enhance flexibility.
Yoga and Pilates
Referees should also explore incorporating yoga or Pilates into their fitness regimen. These disciplines promote not only flexibility, but core strength, balance, body awareness, and mental clarity. Both yoga and Pilates involve a series of poses and exercises that engage multiple muscle groups and enhance overall flexibility and stability. Regular practice of yoga or Pilates can help develop a strong and resilient body.
Reduce Stress and Promote a Healthy Work-Life Balance
Being a referee can be a thankless and underappreciated job, especially considering the amount of physical and mental stress that referees face both on and off the court. In addition to dealing with players and coaches while weathering the jeers from upset fans, many referees are subject to strict oversight, with their performance determining whether they will be assigned to future games.
Many people also underestimate the stress involved in being an NCAA referee. While focusing on referees’ short time on the court, outside observers often overlook the constant travel and quick turnarounds that take a toll on a ref’s sleep and mental health.
Since most NCAA referees are independent contractors, the busy in-season months can be extremely stressful, and balancing the need to work as many games as possible with the logistics of traveling and finding time to sleep can be a real challenge.
Doug Shows explains that even the best and most objective referees are susceptible to the influence of exhaustion and frustration, so incorporating some of the above techniques is sure to help.
Conclusion
Injury prevention is crucial for game officials to perform at their best and avoid setbacks. By prioritizing flexibility and regular stretching exercises in their routine, referees can improve their overall performance, react swiftly during the game, and reduce the risk of injuries and mental burnout.
Whether it’s dynamic warm-ups, static stretches, PNF stretching, foam rolling, or exploring activities such as yoga and Pilates, referees should strive to make flexibility a cornerstone of their fitness regimen. A flexible and well-conditioned referee will help the whole game run smoother.
