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    UEFA Exercises FRA 2022

    Uploaded by

    MrLucian
    The document provides mobility and flexibility exercises for various body parts created by Roman Jahoda for UEFA refereeing training, including exercises focusing on the thoracic spine, hips, ankles, pectorals, quadriceps, hip flexors, hamstrings, hip extensors, adductors, and calves. Each exercise lists the targeted body part or muscle group, instructions, duration, and number of sets to perform.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    UEFA Exercises FRA 2022

    Uploaded by

    MrLucian
    150 views20 pages
    The document provides mobility and flexibility exercises for various body parts created by Roman Jahoda for UEFA refereeing training, including exercises focusing on the thoracic spine, hips, ankles, pectorals, quadriceps, hip flexors, hamstrings, hip extensors, adductors, and calves. Each exercise lists the targeted body part or muscle group, instructions, duration, and number of sets to perform.

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    UEFA exercises FRA 2022

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    The document provides mobility and flexibility exercises for various body parts created by Roman Jahoda for UEFA refereeing training, including exercises focusing on the thoracic spine, hips, ankles, pectorals, quadriceps, hip flexors, hamstrings, hip extensors, adductors, and calves. Each exercise lists the targeted body part or muscle group, instructions, duration, and number of sets to perform.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    150 views20 pages

    UEFA Exercises FRA 2022

    Uploaded by

    MrLucian
    The document provides mobility and flexibility exercises for various body parts created by Roman Jahoda for UEFA refereeing training, including exercises focusing on the thoracic spine, hips, ankles, pectorals, quadriceps, hip flexors, hamstrings, hip extensors, adductors, and calves. Each exercise lists the targeted body part or muscle group, instructions, duration, and number of sets to perform.

    Copyright:

    © All Rights Reserved
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    You are on page 1of 20

    Name: UEFA REFEREEING

    Training: MOB Thoracic spine


    Created by: Roman Jahoda

    Mobility

    01 Spine: flex and extend the spine; foam 02 Spine: rotate the upper body; pelvis not
    roller under the thoracic spine moving

    Duration Sets Duration Sets

    20-30 sec 1-2 20-30 sec 1-2

    03 Spine: flex and extend the spine; hands 04 Spine: rotate the body; knee pushes
    close to the knees slightly against the ball

    Duration Sets Duration Sets

    20-30 sec 1-2 20-30 sec 1-2

    05 Spine: flex and extend the spine; hands on


    the shoulders

    Duration Sets

    20-30 sec 1-2

    22.06.02 1
    Name: UEFA REFEREEING
    Training: MOB Hip - Flexion, Extension
    Created by: Roman Jahoda

    Mobility
    01 Hip: step forward and then slightly move
    the pelvis down; back to the starting
    positing; other side
    Duration Sets

    20-30 sec 1-2

    02 Hip: move the pelvis forward and back 03 Hip: front foot positioned outside; move
    the pelvis towards the knee and then back
    Duration Sets

    20-30 sec 1-2 Duration Sets

    20-30 sec 1-2

    04 Hip: flex and extend the leg


    Duration Sets

    20-30 sec 1-2

    22.06.02 1
    Name: UEFA REFEREEING
    Training: MOB Hip - Rotation
    Created by: Roman Jahoda

    Mobility

    01 Hip: Rotation; knees flexed


    Duration Sets

    20-30 sec 1-2

    02 Hip: flex one leg and move the foot


    inwards; front leg 45-90 degrees flexed;
    back to the starting position
    Duration Sets

    20-30 sec 1-2

    03 Hip: both knees 90 degrees flexed; move 04 Hip: perform a "hurdle run" movement with
    the upper body forward and back one leg

    Duration Sets Duration Sets

    20-30 sec 1-2 20-30 sec 1-2

    22.06.02 1
    Name: UEFA REFEREEING
    Training: MOB Ankle
    Created by: Roman Jahoda

    Mobility

    01 Ankle: push the heels towards the floor 02 Ankle: move the knee straight forward and
    alternately back

    Duration Sets Duration Sets

    20-30 sec 1-2 20-30 sec 1-2

    03 Ankle: move the knee straight forward and


    back

    Duration Sets

    20-30 sec 1-2

    22.06.02 1
    Name: UEFA REFEREEING
    Training: FLEX Pectoralis
    Created by: Roman Jahoda

    Flexibility

    01 Pectoralis: move the arms up and down; 02 Stretching: Pectoralis; hold the position
    fingers touching the floor
    Duration Sets

    Duration Sets 20-30 sec 1-2

    20-30 sec 1-2

    03 Stretching: Pectoralis; rotate the upper


    body towards and then away from the wall

    Duration Sets

    20-30 sec 1-2

    22.06.02 1
    Name: UEFA REFEREEING
    Training: FLEX Quadriceps
    Created by: Roman Jahoda

    Flexibility

    01 Quadriceps; rolling over the foam roller 02 Stretching: Quadriceps; hold the position
    Duration Sets Duration Sets

    20-30 sec 1-2 20-30 sec 1-2

    03 Stretching: Quadriceps; upper leg slightly 04 Stretching: Quadriceps and hip flexors;
    in internal rotation; hold the position move the pelvis forward; hold the position

    Duration Sets Duration Sets

    20-30 sec 1-2 20-30 sec 1-2

    22.06.02 1
    Name: UEFA REFEREEING
    Training: FLEX Hip flexors
    Created by: Roman Jahoda

    Flexibility

    01 Stretching: Hip flexors; upper body upright;


    move the pelvis forward; hold the position

    Duration Sets

    20-30 sec 1-2

    02 Stretching: Hip flexors; back leg slightly in


    external rotation; upper body upright;
    move the pelvis forward; hold the position
    Duration Sets

    20-30 sec 1-2

    03 Stretching: Hip flexors and core; upper


    body upright; move the pelvis forward;
    lateral flexion of the core; hold the position
    Duration Sets

    20-30 sec 1-2

    22.06.02 1
    Name: UEFA REFEREEING
    Training: FLEX Hip extensors
    Created by: Roman Jahoda

    Flexibility

    01 Stretching: Gluteus; hold the position 02 Stretching: Gluteus; hold the position
    Duration Sets Duration Sets

    20-30 sec 1-2 20-30 sec 1-2

    03 Gluteus; rolling over the foam roller


    Duration Sets

    20-30 sec 1-2

    22.06.02 1
    Name: UEFA REFEREEING
    Training: FLEX Hamstrings
    Created by: Roman Jahoda

    Flexibility

    01 Stretching: Hamstrings; hold the position 02 Hamstrings; rolling over the foam roller
    Duration Sets Duration Sets

    20-30 sec 1-2 20-30 sec 1-2

    03 Stretching: Hamstrings; upper body


    towards the extended leg; hold the
    position

    Duration Sets

    20-30 sec 1-2

    04 Stretching: Hamstrings; the extended leg


    slighty in external rotation; upper body
    towards the extended leg; hold the
    position
    Duration Sets

    20-30 sec 1-2

    05 Stretching: Hamstrings; the extended leg


    slighty in internal rotation; upper body
    towards the extended leg; hold the
    position
    Duration Sets

    20-30 sec 1-2

    22.06.02 1
    Name: UEFA REFEREEING
    Training: FLEX Adductors
    Created by: Roman Jahoda

    Flexibility

    01 Hip adductors; rolling over the foam roller 02 Hip adductors; move the pelvis forward
    and back
    Duration Sets

    20-30 sec 1-2 Duration Sets

    20-30 sec 1-2

    03 Hip adductors; move the upper body 04 Stretching: Hip adductors; hold the
    forward and back position

    Duration Sets Duration Sets

    20-30 sec 1-2 20-30 sec 1-2

    05 Stretching: Hip adductors; lateral flexion of


    the upper body towards the extended leg;
    hold the position
    Duration Sets

    20-30 sec 1-2

    22.06.02 1
    Name: UEFA REFEREEING
    Training: FLEX Calves
    Created by: Roman Jahoda

    Flexibility

    01 Stretching: Calves; heel towards the 02 Calves; rolling over the foam roller
    ground; hold the position
    Duration Sets

    Duration Sets 20-30 sec 1-2

    20-30 sec 1-2

    03 Stretching: Calves; heels on the ground;


    back leg extended; move the pelvis
    forward; hold the position
    Duration Sets

    20-30 sec 1-2

    04 Stretching: Calves; heels on the ground;


    back leg slightly flexed; move the pelvis
    forward; hold the position
    Duration Sets

    20-30 sec 1-2

    22.06.02 1
    Name: UEFA REFEREEING
    Training: STAB Core 1
    Created by: Roman Jahoda

    Stability
    01 Ventral; stabilize the lower back in neutral
    position and hold it; flex and extend the
    legs alternately
    Duration Sets

    20-30 sec 1-2

    02 Dorsal; diagonal movements (elbow and


    knee)

    Duration Sets

    20-30 sec 1-2

    03 Lateral; legs always together and off the


    ground; feet in dorsalflexion; flex and
    extend the knees
    Duration Sets

    20-30 sec 1-2

    04 Ventral; elbows under the shoulders;


    knees flexed and slightly off the ground;
    hold the position
    Duration Sets

    20-30 sec 1-2

    05 Dorsal; keep the head in line with the


    spine; feet in dorsalflexion; raise and lower
    the upper body
    Duration Sets

    20-30 sec 1-2

    22.06.02 1
    Name: UEFA REFEREEING
    Training: STAB Core 1
    Created by: Roman Jahoda

    06 Lateral; elbow under the shoulder; keep


    the pelvis up; flex and extend the upper
    leg

    Duration Sets

    20-30 sec 1-2

    22.06.02 2
    Name: UEFA REFEREEING
    Training: STAB Core 2
    Created by: Roman Jahoda

    Stability
    01 Ventral; shoulder blades always on the
    floor; move the extended legs to the right
    and to the left
    Duration Sets

    20-30 sec 1-2

    02 Dorsal; move your shoulder blades


    towards each other and hold it; upper legs
    always parallel; move your pelvis up and
    down
    Duration Sets

    20-30 sec 1-2

    03 Lateral; lower arm extended and off the


    ground; feet in dorsalflexion; flex and
    extend the legs alternately
    Duration Sets

    20-30 sec 1-2

    04 Ventral; never put the head, the moving


    arm and the moving leg down completely;
    hand towards the foot, then back to the
    starting position
    Duration Sets

    20-30 sec 1-2

    05 Dorsal; flex and extend the upper back 06 Lateral; elbow under the shoulder; keep
    the pelvis and the upper leg up; hold the
    Duration Sets position
    20-30 sec 1-2
    Duration Sets

    20-30 sec 1-2

    22.06.02 1
    Name: UEFA REFEREEING
    Training: STAB Hip abductors
    Created by: Roman Jahoda

    Stability

    01 Hip abductors; keep the core and the 02 Hip abductors; knees off the ground; move
    pelvis stable; move one leg sideways up one leg sideways up and down
    and down
    Duration Sets

    Duration Sets 20-30 sec 1-2

    20-30 sec 1-2

    03 Hip abductors; keep the core and the 04 Both feet off the ground; keep the balance;
    pelvis stable; perform circles outwards move one leg up and down

    Duration Sets Duration Sets

    20-30 sec 1-2 20-30 sec 1-2

    05 Hip abductors; standing leg slightly flexed;


    move the other leg in the front outwards
    and then back to the starting position
    Duration Sets

    20-30 sec 1-2

    06 Perform a squat, keep tension in the


    resistance band

    Duration Sets

    20-30 sec 1-2

    22.06.02 1
    Name: UEFA REFEREEING
    Training: STAB Hip abductors
    Created by: Roman Jahoda

    07 Hip abductors; hips extended; knees 08 Hip abductors; hips and knees flexed;
    slightly flexed; perform steps sideways perform steps sideways

    Duration Sets Duration Sets

    20-30 sec 1-2 20-30 sec 1-2

    22.06.02 2
    Name: UEFA REFEREEING
    Training: STAB Hip extensors
    Created by: Roman Jahoda

    Stability

    01 Gluteus and hamstrings; lower foot in 02 Keep the back straight; knee 90 degrees
    dorsalflexion; move the pelvis up and flexed; flex and extend the hip
    down
    Duration Sets

    Duration Sets 20-30 sec 1-2

    20-30 sec 1-2

    03 Hip extensors; standing leg slightly flexed; 04 Deadlift; knees always slightly flexed;
    move the leg straight backwards spine straight

    Duration Sets Duration Sets

    20-30 sec 1-2 20-30 sec 1-2

    05 Deadlift; front knee always slightly flexed;


    spine straight

    Duration Sets

    20-30 sec 1-2

    22.06.02 1
    Name: UEFA REFEREEING
    Training: STAB Shoulder blades
    Created by: Roman Jahoda

    Stability

    01 Activate your buttocks; move your 02 Keep the resistance band always under
    extended arms up and down tension; flex and extend your arms

    Duration Sets Duration Sets

    20-30 sec 1-2 20-30 sec 1-2

    03 Move the arms back; activate the shoulder 04 Move the arms back; activate the shoulder
    blades; resistance band always under blades; resistance band always under
    tension tension

    Duration Sets Duration Sets

    20-30 sec 1-2 20-30 sec 1-2

    22.07.25 1
    Name: UEFA REFEREEING
    Training: STAB Leg axis
    Created by: Roman Jahoda

    Stability

    01 Split squat; body upright; straight leg axis 02 Split squat; body upright; straight leg axis
    Duration Sets Duration Sets

    20-30 sec 1-2 20-30 sec 1-2

    03 Lunge; body upright; straight leg axis 04 Lunge; body upright; straight leg axis
    Duration Sets Duration Sets

    20-30 sec 1-2 20-30 sec 1-2

    05 1-leg squat; body upright; straight leg axis


    Duration Sets

    20-30 sec 1-2

    22.06.02 1
    Name: UEFA REFEREEING
    Training: STAB Proprioception
    Created by: Roman Jahoda

    Stability

    01 1-leg stand; standing leg slightly flexed; 02 1-leg stand; standing leg slightly flexed;
    keep the balance keep the balance

    Duration Sets Duration Sets

    20-30 sec 1-2 20-30 sec 1-2

    03 1-leg stand; standing leg slightly flexed;


    keep the balance; move the elbows
    towards the knee, then back to the starting
    position
    Duration Sets

    20-30 sec 1-2

    04 1-leg stand; keep the balance; touch


    different cones

    Duration Sets

    20-30 sec 1-2

    22.06.02 1

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