C&O E-News Issue 8
Welcome to the last issue of Coaching & Officiating E-News for 2006.
With the Rugby season now drawing to a close, its an opportunity for us all to take a break from the game, recharge our batteries and indulge in some summer activities before launching back into the swing of it in early 2007.
It is also timely to reflect back on the 2006 season, and what you might want to achieve next year. With this in mind, the articles in this issue provide you with thoughts on some off-season training and ways in which you can review your season and prepare for the next.
It is also timely to recognise the contribution made by the large number of coaches and officials this season. The services provided by all of you ensure that the thousands of players who run around each week have a rewarding and enjoyable time.
On behalf of everyone involved, the ARU thanks each of you for your contribution to the game this season. You, most of all, deserve a well earned break.
Enjoy the off-season.
Off-Season Training
The off-season provides players the time to refresh after a grueling Rugby season and often it's a matter of devoting time back to the family and work who have suffered during the season. What is it that can be achieved, taking into consideration all the priorities that need to be attended to?
There are a number of formulas, especially for professional Rugby players, but for the volunteer/recreational player it's a more a matter of cross training to maintain the fitness gains during the year.
The areas of typical improvement over the course of a season would be aerobic endurance, power, strength and speed. There are differing theories about what is the most beneficial way of training in the off-season. Some exercise physiologists have promoted the 'traditional' method of gaining an aerobic base first and then in the new-year work on hypertrophy and speed whilst others propose hypertrophy first and increase the workload on endurance and speed later. The one point that both groups agree is that you cannot train for aerobic endurance and hypertrophy concurrently.
Importantly, for those players who are near or over 100kgs and who need to monitor the impact they have, because of injury susceptibility (e.g. shin splints) summer training is crucial. For that reason, cycling, rowing and swimming are excellent cross training activities as they lessen the impact on the lower joints. These activities will increase aerobic capacity and increase leg and shoulder strength. They are not going to provide hypertrophy changes. Players who need to increase their strength training need to do that in an environment that is monitored by an expert. It should also be stated that strength training programs are underpinned by players being cleared of all injuries, and especially shoulder (rotator cuff) and leg (knee/ankle) injuries.
There are a myriad of other forms of off-season training. These will include running sand hills, competing in triathlons, competing in hand/eye competitions like Basketball, Touch and Beach Volleyball. Of course there is ski paddling, cross country running, board riding and body boarding, tennis, golf, gymnastics, pilates and aerobics all of which will keep the body in check.
There is no reason why any player should have their body shape balloon out proportion when there are so many interesting and various activities in which they can participate. Essentially, each player should endeavor to complete a minimum of three active session each week to maintain some conditioning. Serious or aspirational players would complete this as a minimum as well as three to four strength training session and perhaps one or two remedial (Rugby) skill sessions under supervision.
Before any exhaustive workout, players should undergo a warm up as this will ready the body (and mind) for the work ahead. It is no different to a warm up at training or for a competition match. Depends on the environmental conditions, a warm up could take from 10 to 25 minutes to complete. Warm up prior to activity should be more dynamic rather than static. Static stretching is more advantageous post-exercise as the body returns to homeostatis.
Together with social activities with family and friends and catching up on the work front, each player will be as busy in the off-season as they are in-season. The only real difference is that they will not require the ice baths or hot/cold showers post match!!
Warren Robilliard
ARU Coach Education Manager
What to do before the Ashes Series starts
Now that the Rugby season is over you can put away your whistle and boots for another year and think about pulling on the creams, picking up the willow or sending down a few bouncers. Maybe your summer is more sedate than this and you will get your cricket fix by just watching the Aussies and Poms go around in the Ashes Test matches and the one-dayers. Perhaps you will get your kicks from spending time at the beach, holidaying in exotic places or simply lazing around the pool on those long hot summer days.
Before you finally switch off Rugby take some time to reflect on your 2006 season and set some strategies in place for 2007. So, I hear you say, how can I do this?
Here are some things you can do now that will set you up for the 2007 season.
Think about how much you enjoyed the season and reflect on why this was the case. Did your refereeing improve? Why? If you did not enjoy the season, work out some strategies on how you can improve on this for next year.
If you have access to a referee coach or mentor take the time to review your season with this person. Some Referee Associations offer end of season reviews for their referees. If this is available to you, take advantage of it as you can give your feedback as well as get some from those conducting the reviews.
Review the goals you set at the beginning of 2006 - did you achieve any or all of these goals?
If you did not have any goals for 2006, think about setting some for 2007. Again, you might ask, why should I set goals?
Everyone needs to have goals as this is what assists in motivating them towards achievement. For referees this is no different. It does not matter what level you referee at or what you aspire to achieve, it is important to know where you what to go and how you are going to get there. Take the following passage from Alice in Wonderland:
One day Alice came to a fork in the road and saw a Cheshire cat in a tree. "Which road do I take?" she asked. "Where do you want to go?" was the response, "I don't know" Alice answered, "Then it doesn't matter" said the cat.
There are two different types of goals that referees can set.
Firstly, what do you want to achieve in your refereeing career, either in the short term or the longer term. For example, this may be to reach 1st grade in the local competition, referee the 1st grade grand final or simply to referee at the highest level possible. These are referred to as Career goals and may be achieved in one or two years or over a longer time frame.
Secondly, to assist you towards achieving these Career goals it is necessary to have another set of goals. These are referred to as Process goals and relate to the elements of refereeing which can be developed to assist you in achieving your Career goals.
Often Career goals are ones that the individual has no control over, for example you do not make the appointment to games, whereas the Process goals relate mainly to the things that you as a referee do on the field or in preparation for your refereeing. These latter goals directly relate to your performance and are the goals you should have almost total control over. By establishing these Process goals and achieving them, you have done everything you can towards achieving your Career goal.
How often do we hear people talking about their Career goals (I want to achieve "such and such"), but never talk about how they are going to go about achieving these goals?
Here are some examples of the areas in which referees might set Process goals:
- Fitness
- On-field communication (verbal and non verbal)
- Positioning and running lines
- Law knowledge
- Control and player management
- Checklists (Referee thought processes)
- Game knowledge
Some of these could be broken down further into their different elements, e.g. Game knowledge would include, scrummaging, lineout, tackle etc.
When establishing goals, there is a tried and true process that can be used and is known as the SMART goal setting process. The steps involved in this process are
S - Specific & Measurable
Goals must be very precise and must be able to be measured. Identify the specific achievement and the objective measures to be put in place to measure it.
M - Me focused
The goal needs to be something that is controlled by you. To seek appointments to a particular game is not controlled by you, however what happens on the field is directly controlled by the individual.
A - Achievable
Assess your current abilities (preferably with a Referee Coach) and make your goals achievable from where you are now. If you cannot see yourself achieving a goal, then don't set it - you probably won't achieve it. Start small, achieve, review and then shoot for a bigger one.
R - Review
Review your goals and achievement regularly. Do this with your Referee Coach. Review your progress and where you are now against what you are trying to achieve (your goal). Change and update your goals as necessary. Be flexible, recognise your achievements as well as changing circumstances.
T - Timeframe
Set a specific timeline and target date for achieving your goal, but be realistic. Most people over-estimate what they can achieve in one year, but under-estimate what can be achieved in 5 years.
Finally, aim to set goals with your referee coach or mentor. Don't keep your goals to yourself, let others know what your aspirations are and the goals and strategies you have in place to assist you to achieve them. The more others know about what you are trying to achieve and how you plan to go about it the more they can assist you.
Enjoy the non-Rugby season, relax, take some time out and return next year eager and ready to go.
Kim Lees
ARU Referee Education Manager
Jamie McGregor, Refereeing Education Coordinator, NSW
Officiating experience. How many years have you officiated?
10 years. I started in 1996.
What are your qualifications?
L2 Referee, L2 Touch Judge, L1 Referee Coach, L1 Coach.
How did you get involved in refereeing?
I have always enjoyed rugby, and it was clear from my playing career (specialist position "Left Right Out") that a better way to stay involved in the game was through refereeing. I gave it a go and loved it.
Your officiating career highlight?
I always enjoy refereeing 1st XV schoolboy Rugby matches as they have a great atmosphere.
Your future refereeing aspirations?
To be involved in a World Cup in some capacity, whether blowing the whistle, running touch, managing substitutes, manning the video replay, or, far more likely, running water.
What attracts you most to being a State Refereeing Co-ordinator?
I want to make the accreditation process as painless as possible, but also as meaningful and beneficial as possible to people who are gaining accreditation for the first time, or who need to re-accredit (something that a lot of people don't pay much attention to).
I also love to present at courses and help educate future referees and current coaches on the Laws of the game. Most people walk away from the Foundation course learning something new about Rugby regardless of how many years they have been involved in the game.
In addition, I get to work with the up-and-coming schoolboy scholarship referees to encourage them and contribute to the development of new blood in the NSW refereeing ranks.
Most difficult aspect of your officiating position?
The same issue as most people in their jobs - too much to do, too little time!
Officiating idol/role model? Why?
James Leckie. Among other things, he has a great rapport with the players. Refereed his first S14 match this year and, all things being equal, it won't be his last.
Best advice you could give a new referee?
For new young referees, don't be shy with your signals! Even though you feel like a goose, parents will appreciate it so they know what's going on, and the kids react better if they think you are treating them properly.
For new adult referees, try whenever possible to be positioned with your shoulders parallel to goal lines, not touch lines. This will increase your field of vision no matter what phase of the game you are at.
If you could officiate a team from any era, who would it be and why?
The 1984 Grand Slam Wallaby team (giving me the best seat in the house) playing any team captained by Sean Fitzpatrick (could there be a greater challenge for a referee?).
Your favouriteRugbymoment?
Watching South Africa playing Georgia in the 2003 RWC at Aussie Stadium. The atmosphere was sensational; everyone in the ground was supporting the underdog. Georgia didn't disappoint, even if they did drop the ball every 2 minutes, they were competitive and the cheer when Georgia scored their first RWC try was the loudest I have heard at a Test match!!
Other interests aside fromRugby?
I'm a big Formula One racing fan (go Super Aguri!), and I run www.f1rejects.com
Favourite Super 14 team/favourite player?
The Waratahs, naturally. Best player would be Phil Waugh. He plays to the edge of the Laws (as open sides should) but rarely blows up if a penalty goes against him, he just gets on with the job - getting turnovers.
