Mechanics of Athletics Part III

It’s second down in a heated game. You’re in position on the field and the play starts. The ball is handed off to a running back and he takes off, barreling in your direction. Suddenly, all of the players are running toward you---and moving fast. You have to make a decision about what to do next, and you have to make it quickly. Do you,

• Dart out the way?
• Jump over the player?
• Get run over?

Watch the video to see what these officials do. 

When I was in college, and long before I decided to become a Sports and Fitness Trainer, I read many books on exercise physiology. One book, Mechanics of Athletics by Geoffrey Dyson, stands out in memory for its simple explanations and illustrations. Today, I use a similar method of breaking down athletic movements for officials striving to improve their performance using techniques of movement mechanics. 

Darting Out of the Way

A quick movement to avoid an impact requires good reflexes, flexibility, and coordination. These skills benefit from excellent calf strength and an ability to lower your center of gravity while moving. Exercises such as calf raises and squats can help you improve in these areas.

Jump Over the Player

Springing over another human takes balance and strong jumping ability. Accomplish these skills by improving functional strength of calf muscles, quads, glutes and hamstrings. An example exercise is a calf raise, balancing on one leg. 

Official soars over player to avoid being hit.

Get Run Over

Clearly, this is not the preferred option but as we can see in the video above, unfortunately even the best officials get knocked down. No matter how athletic you are, the force of being hit by a large and fast player will be detrimental. How quickly you can react and protect yourself during a fall will make the difference in minimizing the impact. For example, if you're going to get hit, the best technique is to roll to break your fall. Check out this video on fall techniques.  

If you are hit during a game, always get medical attention immediately before you decide to continue. With the adrenaline of the game and the fall, you might not feel the full effect of your injuries until the next day. Rest, use ice packs where needed and take extra precautions when returning to your training.

Putting it All Together

Officials have to be ready to put all their training together to make split-second decisions. Some movements do not require a particular technique but rather, the natural instincts to react, the athletic ability to make a move, and the focus to blow the whistle and throw the flag without skipping a beat. 

Expect the unexpected. Be prepared for it. Get Game Ready.

Want to schedule your GameReady training? Contact me today!